The Benefits of Pre-hab and Post-Op Therapy
Bounce Back Faster With PT Before And After Surgery
July 2025 Newsletter
Have you ever wondered how to ensure a smooth recovery after surgery? Do you want to minimize pain and get back to your normal activities as quickly as possible? If you answered yes to either of these questions, then pre-hab and post-op physical therapy may be just what you need.
We get it—when the sun finally shows up and Alaska’s wild beauty is in full swing, the last place you want to be is inside doing physical therapy. But if you’ve got a surgery coming up this fall, now is the time to think ahead. Pre-hab isn’t just about exercises; it’s about making the most of your summer and setting yourself up for a smoother recovery. Strengthening your body before surgery can help reduce pain, shorten recovery time, and keep you active longer—so you can still hike, fish, paddle, or just enjoy the midnight sun while you prep for what’s next. You’re not wasting summer days—you’re investing in more of them down the road.
All About Pre-habilitation
Think of pre-hab as preparing your body for the challenges of surgery and recovery. Just like an athlete trains before a big game, pre-hab prepares your body for the “game” of surgery.
Benefits of Pre-hab
- Improves strength and mobility, making surgery and recovery easier.
- Reduces pain and swelling before surgery.
- Can help shorten hospital stays.
- Decreases the risk of complications.
- Helps you understand what to expect after surgery, reducing anxiety.
What To Expect in Pre-hab
- Manual therapy to improve circulation and help manage inflammation and reduce pain.
- Exercises to improve range of motion, strength, and overall mobility.
- Education on after-surgery pain management and proper surgical site care.
- Breathing exercises and relaxation techniques to manage anxiety.
Post-op Physical Therapy
Post-op physical therapy is all about rehabilitation and restoring your body to its optimal function after surgery.
Benefits of Post-op Physical Therapy
- Reduces pain and inflammation.
- Improves range of motion and overall mobility.
- Strengthens muscles and improves overall function.
- Prevents complications like blood clots and infections.
- Helps you regain independence and return to your daily activities.
Common Surgeries Where Pre-hab and Post-op PT Have Great Results
Joint Replacements
Pre-hab strengthens the muscles surrounding the joint, making surgery and recovery smoother. Post-op PT helps regain range of motion and strength, allowing you to return to your favorite activities.
Spinal Surgeries
Pre-hab focuses on core strengthening and flexibility, crucial for spinal stability. Post-op PT helps you regain mobility and strength, reducing pain and improving function.
ACL Reconstruction
Pre-hab reduces or eliminates swelling, improves range of motion, and strengthens the muscles surrounding the knee, preparing it for surgery. Post-op PT is essential for regaining range of motion, strength, and stability, allowing you to return to activities.
Rotator Cuff Repair
Pre-hab focuses on shoulder mobility and strength. Post-op PT is vital for regaining range of motion, strength, and function, allowing you to return to overhead activities.
Pre-hab and Post-op PT With Empower Physical Therapy
Your first pre-op appointment is an important step toward a successful surgery and recovery. At your first visit, our experienced physical therapists will conduct a thorough evaluation of your current physical condition, including your strength, injury, range of motion, and any existing limitations. We’ll discuss your surgical procedure and recovery goals to create a personalized pre-hab plan tailored to your specific needs. Our goal is to empower you with the knowledge and tools you need to optimize your physical preparedness for surgery, setting the stage for a smoother and faster recovery.
Your recovery starts before surgery. Invest in pre-hab and post-op PT, and get back to doing what you love sooner. Contact us today to schedule an appointment!
Physical Therapy Triumphs
Real 5-Star Reviews
“Very friendly and efficient office. Staff is well trained on the type of needs to help me get over my injury. Janae helped me understand fully where my pain was coming from. Very thorough with her assessment and direction on how to properly do the exercises to their fullest benefit. I have improved greatly in just the 6 weeks I’ve been coming in. Highly recommended!”
— Kathleen H.
“Empower really helped me with my prolapse symptoms that I started having after my fourth child. I gained control of my core again and was taught different exercises that were easy for me to do at home, even while playing with my new baby! Morgan, my physical therapist, was always uplifting and encouraging. She truly cared about my wellbeing. I would recommend her to anyone who needs to work on their muscles and body. Thank you!”
— Amber J.
Have a physical therapy success story you want to share?
We would love to hear from you. And you may just be the inspiration someone needs to seek help.
Cool Things Coming Up
Government Peak Enduro & Chain Breaker Race July 19, 2025
In its 4th year, Valley Mountain Bikers & Hikers is putting on another awesome race. Get ready to pedal or cheer on these racers! Keep your eyes peeled for details soon on their Facebook page: @ValMtnBikersHikers.
Glacier Surgical Free Sports Physicals Event
July 24th 2 – 7 PM
425 E Dahlia Ave STE J, Palmer, AK 99645
2025 Best of Alaska Showcase
Thank you in Advance for Nominating and Voting for Empower Physical Therapy for the 2025 Best of Alaska Showcase. By the time you’re reading this voting has been closed & hopefully we have enough votes to get us into the Platinum spot like last year! Stay tuned for the results to be announced on https://www.adnbestofalaska.com/
Proactive Strategies To Keep Neck Pain At Bay
Neck pain can be a major disruptor that impacts our ability to work, enjoy hobbies, and even get a good night’s sleep. Physical therapy is excellent for treating existing neck pain, but proactive measures to prevent it in the first place can save us from discomfort and inconvenience down the line. Here are some key strategies to keep your neck healthy and pain-free:
Postural Awareness
- Be mindful of your posture throughout the day. Avoid slouching or hunching your shoulders, especially when sitting at a desk or using electronic devices.
- You are meant to move, and so is your posture. We’ll teach you how to find the ideal positions and postures for the activities you enjoy most.
- If you work at a computer, ensure your monitor is at eye level, and your keyboard and mouse are within easy reach to avoid straining your neck.
Ergonomics
- Evaluate your workspace and make adjustments to promote good posture and reduce strain on your neck.
- Consider using an ergonomic chair, keyboard, and mouse to support proper alignment.
- Take frequent breaks to stand up, stretch, and move around, especially if you have a sedentary job.
Strengthen and Stretch
- Regularly perform exercises that strengthen the muscles in your neck, shoulders, and upper back.
- Simple exercises like neck rotations, shoulder shrugs, and chin tucks can make a big difference.
- Incorporate stretching into your routine to improve flexibility and reduce muscle tension.
Lifestyle Adjustments
- Maintain a healthy diet to minimize inflammation.
- Get regular physical activity to improve overall strength and mobility.
- Exercises, as stress can contribute to muscle tension and pain.
Contact us today for personalized strategies to prevent neck pain from starting. A little effort today can go a long way in protecting your neck health for years to come!
Employee Spotlight:
Lindsey Wright
PT, DPT
Lindsey joined the Empower Physical Therapy team in 2023. She was born and raised in Anchorage, Alaska. Growing up in Alaska she developed a passion and appreciation for the outdoors — enjoying hiking, fishing and exploring all the state has to offer in the summer, and playing competitive hockey in the winter.
She completed her undergraduate studies in Exercise Physiology from the College of St. Scholastica in Duluth, Minnesota while playing for the women’s hockey team and served as team captain for two seasons. She attended the College of St. Scholastica for her Doctorate of Physical Therapy degree as well, graduating in May of 2023. During her time in school, she was able to complete two orthopedic clinical rotations in Anchorage and Palmer.
Lindsey is excited to be back home and helping fellow Alaskan’s reach their goals. With over 15 years of competitive hockey experience, she understands the rigors of athletics and how important returning to sport at your highest level of performance is. She believes this applies to patients of all ages, regardless of their hobbies. She plans on pursuing continuing education and certification in manual therapy techniques such as Trigger Point Dry Needling and advancing her treatment knowledge through courses such as Clinical Management of the Fitness Athlete.
During her free time, Lindsey enjoys fishing, hiking, skiing, playing hockey and spending time with her husband Tyler and their dog Fisher. She is currently pursuing her private pilot’s license as flying has been a constant passion in her life. She is excited to be a part of the Empower team and is looking forward to returning people to what they love!
Feel Better by Eating Better!
Crunchy French Onion Chicken
Looking for a fun and flavorful way to liven up your dinner routine? Try this creative take on oven-baked chicken! Instead of traditional breading, crispy French-fried onions add a satisfying crunch and savory flavor. Simply coat skinless, boneless chicken breasts in beaten egg, press into crushed onions, and bake to golden perfection — no frying required.
Ingredients
- 1 ⅓ cups French-fried onions, crushed
- 1 large egg, beaten
- 1 pound skinless, boneless chicken breast halves
Preheat the oven to 400 degrees F (200 degrees C). Spread crushed onions in a shallow bowl. Pour egg into a separate shallow bowl. Dip chicken into beaten egg, then press into crushed onions. Gently tap chicken to let loose pieces fall away. Place breaded chicken on a baking sheet. Bake chicken until no longer pink in the center and the juices run clear, about 20 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees. Serve and enjoy!
https://www.allrecipes.com/recipe/239896/crunchy-french-onion-chicken
Exercise of the Month
SHOULDER SHRUGS
Stand or sit with arms relaxed at your sides. Lift your shoulders up toward your ears, squeeze briefly, then relax them back down. Repeat to strengthen and relax the upper trapezius muscles.
Meet Our Team
Andrew Nuesca
PT Technician
Briana Leatham
PT, DPT
Lindsey Wright
PT, DPT
Jacob Pollard
PT, DPT, Founder
Justin Handy
PT, DPT, Partner
Wes Mennear
PT, DPT, Partner
Rachel Stokes
PT, DPT, CLT
Heather Bitgood
PT, DPT
Morgan Borkovec
PT, DPT
Renae Plummer
Lead New Patient Coordinator & Benefits Specialist
Hayley Lincoln
Anchorage Office Manager
Sarah Swanson
Lead Wasilla Front Office Coordinator
Joanne Schultz
New Patient Coordinator & Benefits Specialist
Haley Soares
Director of Administration
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
