Physical Therapy Month – 10 PT Myths We Need to Debunk!
- Sanskriti Kumar
- Oct 2
- 5 min read
This Physical Therapy Month, our physical therapists are clearing up some common myths and misunderstandings about bones, muscles, injuries, and physical therapy.
People often hear rumors or believe things that aren’t true about how PT should work or feel, and we spend a lot of time correcting those ideas every day. Here are some of the most common (but not often talked about) myths we hear, along with the real facts you should know.
Myth #1: Just massage and take some painkillers for that joint pain
More than a few of our patients, when they develop any joint or muscle pain, the first solution they go for is massage the area and reduce the discomfort with pain medicines.
Truth:
While it could work to suppress the feeling of pain, the medicines and massage do not address the root cause.
Specially if you have had a high impact injury, getting it checked out by your medical provider should be your first step.
If it is a recurring pain and you are aware of the cause, physical therapy can help strength the joints or muscles where the pain originates from.
Myth #2: Cracking bones causes arthritis
An age-old myth you might have heard and believe is that cracking or popping your knuckles causes arthritis. We don't know the origin of this rumor but let's straighten it out: NO, cracking your bones does not cause arthritis.
Truth:
The cracking sounds from the joints are the sound of popping gas bubbles that get formed in joint fluids and it is harmless.
Across studies conducted, no relation has been found between cracking bone joints and arthritis.
Arthritis is an effect of age, wear and tear of muscles, or muscle weakness that can be managed through regular movement and right nutrition.
Myth #3: physical therapy is only for aging adults and post-surgery patients
When you think about a physical therapy clinic, you would think of seniors exercising or someone with a cast trying to walk again. The demographic is more diverse than one would think.
Truth:
At BURD Physical Therapy and most physical therapy clinics, we also work with active adults and children who are involved in athletics and impact sports for rehabilitation or strength training.
Myth #4: physical therapy should not hurt!
There are two ways this myth goes. One, if PT is uncomfortable and hurts even a little bit then it is causing damage. Second, PT should hurt, and it is okay if there is consistent pain. The truth lies in knowing the difference between good pain/soreness and harmful pain.
Truth:
Muscle soreness is good and needed because it is an indication that we are working on the impacted muscles and area. The soreness during the exercises and a few hours of exercise is okay and normal.
However, if you see it affecting your daily activities, you should let your PT know so that both of you can work accordingly.
Harmful pain is extreme pain, pinching, or stretching that you could feel during the exercise and for days after. This is not normal if your PT has not told you that this would happen.
In this case too, it is important for you to have a conversation with your PT and not endure the pain.
Myth #5: physical therapy is useful after there has been an injury
Most patients think of physical therapy only after an injury or a surgery post-injury. Yes, PT plays a very important role in post-injury to rehabilitate the muscle or bones impacted.
Truth:
Like most medical practices, we believe in 'Prevention is better than cure' which means we want to work with individuals, especially active individuals, to prepare their muscles and bone system to avoid possible injuries.
Even in the case of impacts or injury, strength training helps minimize the damage that is caused.
Myth #6: If pain goes away, the problem is fixed
Another quote we hear more than often is, "it does not hurt anymore, so my problem is solved". Any physical therapy treatment plan goes beyond getting rid of the physical pain.
Truth:
Stopping the pain or discomfort is only 50% of the work for a physical therapist and while that is a great indicator that the treatment plan has worked. There are more steps after.
The next and very critical part of the treatment is making sure that the body part we are working on regains its strength, mobility, and flexibility to its maximum potential. It is important to avoid the same or similar injury to happen.
Myth #7: strength training is bad for your knees
A less talked about rumor is that strength training is bad specifically for the knees that includes exercises like squatting.
Truth:
Strength training is beneficial for your knees or any other joint. It helps to strengthen the muscles around the knee, which can support the knees and reduce pain.
Regular exercises targeting the quadriceps, hamstrings, and calf muscles can enhance knee health and reduce the risk of injury.
However, it is important to choose exercises that are gentle on the joints and to avoid those that cause pain.
Myth #8: you only need ice packs after injury
It’s a common belief that ice packs are the only solution when you get injured. Many people assume applying ice is enough to heal and manage pain.
Truth:
While ice packs can help reduce swelling and numb pain in the first 24–48 hours after an acute injury, they are not the only tool for recovery.
Heat, gentle movement, compression, and elevation can also play important roles depending on the stage of healing.
Long-term healing often requires more than just ice, such as physical therapy, mobility work, and strengthening exercises to restore function.
Myth #9: you should stay in bed when you are injured
Some people believe complete bed rest is the safest approach after an injury, thinking movement might make things worse. We have to say, 'Movement is medicine when done safely and progressively.'
Truth:
Too much rest can actually slow down recovery. Staying in bed for extended periods can lead to muscle stiffness, weakness, and delayed healing.
Gentle, guided movement helps improve circulation, reduce pain, and promote faster recovery.
Of course, rest is important in the early stages of injury, but once cleared by a healthcare provider, gradual activity and physical therapy exercises are usually encouraged.
Myth #10: Physical therapy is just like personal training
This one is a little close to our hearts. We hear more than often that personal training and physical therapy are the same, but it is time we speak up. (Nothing against personal trainers)
Truth:
Physical therapist work on post-injury or surgery rehabilitation, chronic condition management, and injury prevention.
Personal trainers are focused on fitness and help you create exercise plans for your long-term fitness goals.
When it comes to injuries and recovery, myths can spread quickly and cause confusion. The reality is that healing isn’t about quick fixes or avoiding movement, it’s about understanding your body, using the right strategies, and seeking professional guidance when needed.
Physical therapy helps bridge the gap between myth and truth by focusing on safe, evidence-based practices that restore strength, mobility, and confidence. By letting go of outdated beliefs and embracing what really works, you give yourself the best chance at long-term health and recovery.
