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PT Complete  (“company”, “I”, “we” or “us”) provides general educational information on various topics on this website as a public service, which should not be construed as professional, financial, real-estate, tax or medical/health advice. These are my personal opinions only.

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Although I am a physical therapist by profession, I am not YOUR physical therapist. All content and information on this website including our programs, products and/or servicesis for informational and educational purposes only, does not constitute medical/health advice and does not establish any kind of physical therapist-client relationship by your use of this website. A physical therapist-client relationship with you is only formed after we have expressly entered into a written agreement with you that you have signed including our fee structure and other terms to represent you in a specific matter. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any professional, legal, medical and financial or tax related decisions.

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Meet Tera

Meet Tera
hi, i'm tera!

I'm a licensed Doctor of Physical Therapy and the founder of PT Complete. I built the Regulate and Rebuild Method because most people trying to get back into their body after chronic pain are told to either push through it or rest completely, and neither one actually works. I write from the clinic and from my own body, since I'm working through my own chronic pain story right now, too. When I'm not working, you'll probably find me managing the regular chaos of life or curled up with coffee and a dessert I can't seem to quit.

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@teravaughn22

terasandona

Chronic pain coaching • Ditch the push-crash loop
Licensed DPT • Regulate first, rebuild second, then layer
👇🏻 Free nervous system workbook

On a good day, it’s tempting to do everything you’ On a good day, it’s tempting to do everything you’ve been saving up, and that’s usually when the crash comes.

A good day can be a test, just a small one. Add a little more than your usual (a few extra minutes, one more set), then notice how you feel that night and the next morning. If you’re steady, you have information about what your body can take. If you’re not, you have that information too, and it points to a smaller step next time.

Everything on this list comes from the same idea: strength gets built at the speed your body can absorb.

Save this for your next good day, or send it to the friend who goes all out when she finally feels good, then pays for it later.

#chronicpain #painscience #strengthbuilding #returntostrength #chronicpainawareness
September 🏝️👙🌊☀️⛱️🍾🍋🥝🥑☕️ Filled with one amazing t September 🏝️👙🌊☀️⛱️🍾🍋🥝🥑☕️
Filled with one amazing trip and tons of food
When you’ve been hurting long enough, your body ge When you’ve been hurting long enough, your body gets very good at saying stop, and it doesn’t always say it because something is being damaged. Sometimes it’s the pain and sometimes it’s the fear the pain left behind (both are real, and they can feel identical from the inside).

For years you may have moved around one movement, avoiding the exact position that causes pain, and sometimes you’re still doing it after the movement has stopped hurting (I still catch myself doing it too).

That makes sense because your body learned the pattern while the pain was real. It can keep bracing before you’ve even started moving. Sometimes you recheck and the pain isn’t there.

What I see clinically is that stop signals get treated as pain by default, when some of them can be learned protection that’s outlasted the pain. The two can feel identical from the inside. Both deserve respect.

Sometimes the useful move is a small, careful test: try the movement once, slow and small, see what’s there. If the pain isn’t there, keep going. Stop if the pain is there and sharp or progressively getting worse.

Telling them apart is a skill (and a slow one for most people).

Save this for the next time you catch yourself moving around something that used to hurt.

#chronicpainlife #nervoussystemsupport #painscience
I’ve taken three weeks off working out between tra I’ve taken three weeks off working out between travel and getting sick, and then life just picked back up again before I felt ready for it.

The whole time, my body has been stressed in a way sleep hasn’t fixed, wired and on edge, snapping at small things that shouldn’t be a big deal.

I kept telling myself I’d feel better if I just sat down and worked instead. Sitting still felt like the safer choice.

It wasn’t. It was just a different kind of stress with nowhere to go.

Exercise is technically a stressor too, but the right amount of it can help a nervous system come back down instead of staying stuck in high alert. Too much too fast just adds another demand on a system that’s already maxed out.

This is something I watch play out constantly. Someone’s system is already maxed out and the instinct is to either push through anyway or stop moving completely. Neither one actually gives the nervous system what it needs.

So today I did something easy instead: an arm workout, kept light, with nothing that leaves me flattened afterward.

It’s still real strength work. I’m still showing up. It just doesn’t have to be all or nothing to count.

Starting is usually the hardest part and you’re allowed to start in the messy middle instead of going all in or not at all.

If you’ve ever put off the small version of a workout because part of you decided it didn’t count unless it was the hard one, tell me. I want to know I’m not the only one.

#capacitybuilding #pushcrashcycle #chronicpainawareness #regulateandrebuild #chronicpaincommunity
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