Kendall's 10 Commandments

Updated: Feb 26, 2019


By Kendall Alway PT, DPT

What are the most common questions I get?

  • What makes my injury worse?

  • What am I allowed to do or not do?

Activity guidelines for humans and dancers:

  1. If a movement does not hurt, it will probably make you stronger.

  2. More physical movement is better.

  3. If something hurts, see if you can modify the way you are doing the movement. Then, if you can make it stop hurting, move on!

  4. If pain is mild and consistent AND stops within 10 minutes of activity, move on!

  5. If pain is mild or moderate, gets worse with motion, and you can't make it go away with more motion, then STOP, ICE, and GET HELP from a good PT!

  6. If something hurts, move EVERYTHING ELSE.

  7. If muscle soreness following exercise lasts for more than 3 days, you over did it.

  8. If pain with movement goes away after 10 minutes, you are okay to try again in a few hours or the next day.

  9. Avoid practicing your pain. If it hurts to do something, don't keep checking it over and over again! Check one time per day or less if you can help it.

  10. If you are feeling better, you are not secretly getting worse!