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At-Home Exercise Techniques

HOW OFTEN SHOULD YOU DO YOUR PHYSIO REHAB EXERCISES?

Published January 21, 2025

If you’re doing physio rehab exercises, you’ve probably found yourself wondering, “How often am I supposed to do these?” Don’t worry—you’re not the only one! It’s a super common question, and the answer can sometimes feel a bit fuzzy.

 

Usually, your physio will give you clear instructions during your consultation (and if you booked through us, just give us a call—we’ll happily remind you or adjust your plan if you’ve forgotten!). But if you’re feeling a bit unsure, no stress—there are a few general guidelines you can follow.

 

The truth is, how often you should do your exercises depends on things like your specific injury, the stage of recovery you’re in, and even how your body’s feeling day-to-day. In this blog, we’ll walk you through everything you need to know so you can stay on track and get the most out of your rehabilitation.

 

Why your physio exercises are so important

Physio rehabilitation exercises are essential for a successful recovery. These targeted movements are prescribed to address your specific injury, reduce pain, and improve function. By consistently performing these exercises, you help your body rebuild strength, regain mobility, and restore proper movement patterns.

 

The frequency of your exercises directly impacts your recovery. Regular practice trains your muscles and joints to work more effectively, which is vital for achieving long-term results. Skipping sessions or performing exercises incorrectly can slow progress and even lead to setbacks.

 

Adhering to your prescribed routine also prevents compensatory movements that can strain other parts of your body. Over time, these exercises not only aid recovery but also reduce the risk of future injuries. Following your physio’s guidance ensures you’re on the right track toward improved health and mobility.

 

Balancing intensity, frequency, and rest days

A successful rehab program involves finding the right mix of exercise intensity, frequency, and rest days. This balance is essential for making steady progress without risking overuse or setbacks. Understanding these factors can help you stay on track and achieve your recovery goals.

 

Understanding intensity

 

In the early stages, your exercises are typically low-intensity, designed to help you rebuild movement patterns without aggravating your injury. As you recover, the intensity increases to strengthen muscles, improve flexibility, and build resilience. Monitoring your effort—such as using a Rate of Perceived Exertion (RPE) scale—can guide you in maintaining the right intensity for your stage of recovery.

 

Why rest days matter

Rest days are a vital part of your recovery, giving your muscles and tissues time to repair and adapt to your exercise program. Skipping rest can lead to fatigue and even slow your progress. For early-stage exercises, you might need a rest day every few days, while more intense sessions in later stages may require 48 hours between workouts.

 

Guidelines for frequency and rest

Early stages: short and frequent sessions

  • Exercises should be performed 2-3 times per day, lasting 5-10 minutes each.
  • Focus on 10-15 reps per exercise to retrain movement patterns.
  • Rest every 2-3 days to avoid overuse and allow for recovery.

 

Later stages: less frequent, longer sessions

As your progress improves, the focus shifts to fewer but longer sessions:

  • Perform exercises once daily or 3-4 times per week.
  • Sessions may last 15-20 minutes, involving 2-3 sets of 12-15 reps.
  • Allow for rest days between higher-intensity sessions to let your muscles recover fully.

Understanding intensity

Factors influencing exercise frequency

The frequency of your physio rehab exercises isn’t a one-size-fits-all prescription—it depends on several key factors that your physiotherapist will carefully consider when customising your program.

 

1. Injury type and severity

The nature of your injury plays a significant role in determining how often you should perform your exercises. For acute injuries, shorter, more frequent sessions may be needed, while chronic conditions might require a different approach.

 

2. Stage of recovery

In the early stages of recovery, frequent exercises help kickstart healing and retrain movement patterns. As you progress, your sessions may become less frequent but more focused on building strength, range of motion, and resilience.

 

3. Individual health status and fitness level

Your overall health, fitness level, and any pre-existing conditions will influence your exercise routine. A tailored plan ensures you’re working within safe and effective limits.

 

4. Personal goals and daily activities

Your goals—whether it’s returning to sports, reducing pain, or improving mobility—will guide the intensity and frequency of your exercises. Your daily schedule and activity levels will also be factored in to make your routine practical and achievable.

 

Customised for your recovery

Your physical therapist or physio will consider all these factors to create a plan that’s uniquely suited to your needs. This ensures that your exercises not only fit your recovery goals but also your lifestyle, making it easier to stay consistent and see results.

 

Tips to incorporate rehab exercises into daily routine

 

Tips to incorporate rehab exercises into daily routine

1. Pair exercises with existing habits

Linking your rehab exercises to activities you already do can help you remember them. For example:

 

  • Perform stretches while waiting for your coffee to brew.
  • Do your exercises during TV commercials or before brushing your teeth.

 

2. Set clear reminders

  • Use alarms on your phone or apps designed for exercise tracking.
  • Write your schedule down or post sticky notes in visible places, like on your fridge or desk.

 

3. Break them into manageable chunks

If finding 20 uninterrupted minutes is tough, split your exercises into smaller sessions. You could do 5-10 minutes in the morning and another set in the evening.

 

4. Make it convenient

Keep your equipment (like resistance bands or mats) easily accessible. Set up a designated space in your home for your exercises so there’s no setup hassle.

 

5. Track your progress

  • Use a journal or app to record your sessions, reps, and how you feel afterward.
  • Seeing your progress can motivate you to keep going and stay consistent.

 

6. Consult your physio if you’re struggling

If you find it hard to stay consistent or if you’re unsure about your routine, we highly recommend reaching out to your physiotherapist. They can adjust your plan to better fit your lifestyle.

 

Let’s get you back to your best

Consistency in your physio rehab exercises, combined with the right balance of frequency, intensity, and rest, is crucial for achieving the best recovery outcomes. If you’re unsure about your routine or need a personalised approach, our team at Integrity Physiotherapy is here to help.

 

Contact us today to book an appointment with our experienced exercise rehab physios in South Perth, and let’s work together to get you back to feeling your best.

Leslie Trigg

Director & Senior Physiotherapist at Integrity Physiotherapy Leslie Trigg, has over 15 years of experience in clinical practice. He has graduated with a degree in Human Biology (Anatomy and Physiology) from Curtin University in 2001 and later completed a Masters of Physiotherapy in 2007. He has tremendous experience in musculoskeletal, orthopaedic, neurosurgical and sports physiotherapy. In his spare time, he enjoys swimming, listening to music and spending time with his family.