Debunking Common Physical Therapy Myths

Physical therapy gets misunderstood a lot—and those myths can keep people stuck in pain longer than they need to be.

We hear it all the time:

“Do I need a referral?”

“Is PT just exercises?”

“Will it hurt?”

The truth is, physical therapy is designed to help you move better, feel stronger, and get back to doing what you love—with a plan built around you. Let’s clear up the most common misconceptions.

Myth #1: “I need a doctor’s referral to start physical therapy.”

The Truth:

In Indiana, you can often begin physical therapy through Direct Access, meaning you may be able to schedule an evaluation without waiting for a physician referral.

That’s a big deal if you’re dealing with pain, stiffness, dizziness, or an injury and want answers quickly. Getting started sooner can reduce symptoms faster and prevent small issues from becoming bigger problems.

Myth #2: “Physical therapy is only for people after surgery.”

The Truth:

Post-surgical rehab is important—but it’s only one part of what physical therapy can do.

Many people come to PT for common issues like back pain, neck pain, joint stiffness, tendon problems, sports injuries, pelvic floor dysfunction, balance concerns, and recurring aches that won’t go away.

PT is also a smart choice for prevention. Improving strength, mobility, and movement patterns can reduce your risk of reinjury—and in some cases, help you avoid surgery altogether.

Myth #3: “PT is just doing a few exercises.”

The Truth:

Exercise is part of physical therapy, but it’s not the whole story.

A good PT plan starts with understanding why you’re hurting and what your body needs to move better. Your care may include hands-on treatment, mobility work, balance training, strength progression, and education on posture and daily movement habits.

Myth #4: “If it hurts, it means it’s working.”

The Truth:

Progress shouldn’t require suffering. The common phrase "no pain, no gain" is not always necessarily true.

Physical therapy should feel productive and appropriately challenging—but it shouldn’t create sharp pain or leave you feeling worse. Pushing too hard can lead to flare-ups and slow your recovery.

Your therapist will help you find the right level of intensity so your body can adapt safely and steadily.

Myth #5: “Rest is the best fix for pain.”

The Truth:

Rest can be helpful early on, but too much rest often leads to more stiffness and weakness. Most of the time, the body responds best to guided movement, not complete shutdown. The right exercises and activity modifications can help you heal while keeping you active and functional.

PT helps you return to movement safely—without guessing what’s okay and what isn’t.

Myth #6: “Back pain means something is out of place or permanently damaged.”

The Truth:

Back pain is extremely common, and it doesn’t always mean serious damage is happening.

Pain can come from tightness, weakness, irritation, stress, or movement habits that overload certain tissues over time. That’s why a one-size-fits-all approach does not work.

Physical therapy focuses on improving mobility, restoring strength, and teaching you how to correct and modify movement patterns—so you feel better now and more confident long-term.

Myth #7: “Dry needling is the same as acupuncture.”

The Truth:

Although both dry needling and acupuncture use very thin needles, they are not the same treatment and are based on different training and clinical approaches.

In dry needling, a fine, sterile needle is inserted directly into the muscle to target areas of tightness or trigger points that may be contributing to pain or restricted movement. Dry needling can help relax overactive muscles, activate underactive muscles, and relieve active trigger points that may be contributing to pain or limited movement. Dry needling is grounded in modern anatomy and movement science and is typically used as part of a comprehensive physical therapy plan.

Myth #8: “I’m too old for physical therapy to help.”

The Truth:

Physical therapy can help at any age and any stage. Many older adults use PT to reduce fall risk, improve balance and strength, manage arthritis, improve walking endurance, and stay independent. Your plan is always individualized and built around your current ability level.

Myth #9: “If I’ve had pain for a long time, nothing will work.”

The Truth:

Chronic pain can be frustrating, but improvement is still possible.

A strong PT plan combines education, gradual strengthening, and movement progressions that build tolerance over time. Even when pain has been around for months—or years—many people can improve function, reduce flare-ups, and feel more in control of their body again. The key is a personalized plan and consistent progress, not quick fixes.

The Bottom Line: Physical Therapy Is About Getting Your Life Back

Physical therapy isn’t just for injuries. It’s not just for surgery recovery. And it definitely shouldn’t be something you “push through” blindly.

It’s a guided process designed to help you move better, feel stronger, and return to the activities that matter most—with confidence.