Six Health TIPS to Optimize Your Physical Therapy Outcomes
At Athletes’ Edge, we deliver personalized, one-on-one care that empowers you to move, perform, and live at your highest level—free from pain and limitation. Our team of Doctors of Physical Therapy creates individualized treatment plans centered around your goals so you can continue doing what you love, whether it’s competing, traveling, or staying active.
Optimal performance is built on more than therapy sessions. Daily habits outside the clinic have a powerful impact on your recovery, performance, and long-term well-being. The six foundational lifestyle practices below are designed to support your rehabilitation, reduce injury risk, and promote longevity.
1) Prioritize High-Quality Sleep
Sleep is essential for tissue repair, cognitive performance, and full-body recovery. During sleep, the body performs key restorative functions that benefit muscles, joints, and the nervous system. Poor sleep is linked to chronic health issues, including heart disease, obesity, and depression (CDC, 2024).
An often-overlooked strategy to improve sleep quality is sunlight exposure, especially in the morning. Natural light plays a key role in regulating the circadian rhythm by influencing melatonin production. In addition to improving sleep, sunlight exposure supports vitamin D synthesis, which contributes to bone health, immune function, and mood regulation (Dietary Guidelines for Americans, 2020–2025).
Recommendations:
Aim for 7–9 hours of sleep nightly.
Get 10–30 minutes of sunlight exposure several times weekly.
Keep a consistent sleep schedule—even on weekends.
Limit screens 30 minutes before bedtime.
Create a cool, dark, and quiet sleep environment.
2) Stay Hydrated
Hydration supports joint lubrication, muscle contraction, nerve signaling, body function, and temperature control. Maintaining fluid balance is essential for metabolic function and physical recovery, particularly in active individuals.
The Mayo Clinic (2024) and Stanford University’s Wu Tsai Human Performance Alliance suggest general fluid goals of 125 oz/day for men and 91 oz/day for women, adjusted for activity and climate.
Strategies:
Drink fluids steadily throughout the day.
During workouts over 2 hours or in heat, add 300–600 mg of sodium/hour.
Rehydrate gradually post-workout—avoid chugging large volumes quickly.
Include electrolytes via foods (bananas, dairy, nuts) or drinks.
3) Nourish Your Body
Nutrition is a cornerstone of healing and performance. The Dietary Guidelines for Americans 2020-2025 emphasize a balanced diet focused on nutrient-dense foods, including a variety of vegetables, fruits, whole grains, lean proteins, and healthy fats. They recommend limiting added sugars, sodium, and saturated fats. You can find more details in the full guidelines here.
Additional guidelines by the Stanford Wu Tsai Performance Alliance recommend the following macronutrient ratios for a balanced “performance plate” that provides adequate energy and nutrients needed for highly active individuals. This can be adjusted based off of training needs.
Key Macronutrients:
Protein: For muscle repair and hormone function. Aim for 1.2–2.0 g/kg body weight per day.
Fats: Support energy, hormone balance, and vitamin absorption. 20–30% of daily intake from fats is ideal.
Carbohydrates: Fuel activity and support bone health. Aim for 7–10 g/kg/day, especially for endurance athletes.
Tips:
Eat 3 balanced meals and 2–3 snacks daily.
Don’t ignore hunger signals.
Prep meals/snacks ahead of time to reduce eating out.
Prioritize nutrient-dense foods like leafy greens, berries, and fatty fish.
These are general guidelines for nutrition, for personalized dietary strategies tailored to your rehabilitation and training needs, consulting with a registered dietitian is highly recommended.
4) Move frequently
Daily movement supports cardiovascular and musculoskeletal health, reduces stress, and improves mood. In contrast, prolonged sitting is linked to poor posture, reduced circulation, and increased health risks (AHA, 2024).
Recommendations:
Get 150+ minutes of moderate aerobic activity weekly (CDC, 2024).
Aim for 7,000–10,000 steps per day.
Break up sitting with 2–5 minute movement breaks every 30–60 minutes.
Use a standing desk or alternate positions frequently.
Include mobility exercises regularly targeting hips, spine, and shoulders.
5) Manage stress
Chronic stress affects nearly every system in the body, increasing inflammation, disrupting sleep, and elevating muscular tension. For health-conscious individuals, managing stress is essential for optimal recovery and resilience to ensure you are able to optimize fitness gains. Mindfulness-based techniques have been shown to lower cortisol, enhance focus, and reduce pain perception and are an easy, effective place to start with stress management (NCCIH, 2024).
Practical Strategies:
Breathing Breaks: Practice deep belly (diaphragmatic) breathing—inhale for 4 seconds, hold for 4, exhale for 6—to calm the nervous system.
Guided Meditation Apps: There are many apps availible that provide a short, daily sessions.
Nature Exposure: Step outside for 10 minutes without your phone. Nature immersion and sunlight can reduce stress and boosts mood.
Evening Wind-Down: Stretch gently or listen to calming music instead of scrolling before bed.
Journaling or Gratitude Practice: Spend 3–5 minutes jotting down daily wins or things you're grateful for.
6) Prioritize Recovery After Workouts
Recovery is when the body adapts and grows stronger after a workout, and without it, strength, endurance, and mobility gains may stall. It includes active recovery, adequate rest, and nutrition.
Key Focus Areas:
Timing: Begin refueling within 30–60 minutes post-exercise.
Nutrition: Aim for 45–60g of carbs and about 20g of protein within a 4 hour window after a work out. This will replenish energy and promote muscle growth.
Active Recovery: Light movement (e.g., walking or stretching) aids circulation and reduces soreness.
Tissue Care: Use foam rolling and mobility drills to reduce stiffness or soreness.
Well-Planned Exercise Regimen: Consistent, structured workouts promote strength and endurance while preventing overtraining.
(Specific nutritional guidelines provided by Wu Tsai Human Performance Alliance, Stanford University)
Conclusion: Sustainable Habits for Lasting Outcomes
These six evidence-based habits enhance physical therapy outcomes, fitness gains, and promote lifelong health and longevity. At Athletes’ Edge, we’re committed to guiding you with individualized care and empowering strategies to help you move, perform, and live fully.
References:
Centers for Disease Control and Prevention. How Much Sleep Do I Need? Updated March 21, 2024. Accessed April 29, 2025. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
National Institutes of Health. Vitamin D: Fact Sheet for Health Professionals. Updated March 22, 2024. Accessed April 29, 2025. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
Mayo Clinic Staff. Water: How much should you drink every day? Mayo Clinic. Updated October 14, 2023. Accessed April 29, 2025. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/water/faq-20058344
Wu Tsai Human Performance Alliance. Hydration Strategies for Athletes. Stanford University. Accessed April 29, 2025. https://humanperformancealliance.org
U.S. Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2020–2025. 9th ed. December 2020. Accessed April 29, 2025. https://www.dietaryguidelines.gov
Centers for Disease Control and Prevention. How Much Physical Activity Do Adults Need? Updated March 17, 2024. Accessed April 29, 2025. https://www.cdc.gov/physicalactivity/basics/adults/index.htm
American Heart Association. Sedentary Behavior and Cardiovascular Risk. Updated February 2024. Accessed April 29, 2025. https://www.heart.org/en/healthy-living/fitness/getting-active/
National Center for Complementary and Integrative Health. Mindfulness for Your Health. Updated January 2024. Accessed April 29, 2025. https://www.nccih.nih.gov/health