You’ve got a physio plan in place, which is a solid first step. Now comes the part that really makes a difference — what you do with it. The hands-on treatment helps, but a big part of your recovery comes down to what you’re doing between sessions.
We know it’s not always easy to stay on track. Life gets in the way, you feel a bit flat, or maybe you’re not sure what’s actually helping. That’s where this little guide comes in.
We’ve put together a few do’s and don’ts to help you get the most out of your physio plan and give yourself the best chance at a quicker, smoother recovery.
DO: Be consistent with your plan
This one’s simple, but it makes a massive difference. The best physio plan in the world won’t work if it’s only followed now and then. The exercises you’re given are designed to build on each other. Miss a few, and things can start to wobble.
Try to make your rehab part of your daily routine. You can try and set reminders, pop your exercises on the fridge, or link them to things you already do (like doing calf raises while brushing your teeth). And if life gets in the way, that’s okay — just let us know so we can adjust things and keep you moving forward.
DON’T: Skip the ‘boring’ bits
We know some parts of your plan don’t feel all that exciting. Things like warm-ups, gentle mobility work, or rest days might not seem like they’re doing much — but they’re actually doing a lot behind the scenes.
Skipping these steps can slow your progress or even lead to flare-ups. They’re there for a reason, even if they don’t feel like “real” rehab.
Think of them like prepping a meal. You can’t just throw things in the oven without doing a bit of chopping first (the little things add up).
DO: Ask questions
We’re not shy around here, so don’t feel like you have to be either. If something’s not making sense, if an exercise feels off, or if you’re just not sure you’re doing it right — ask away!
You’re not expected to know everything, and honestly, we’d much rather you check in than push through with doubts. It helps us tweak things and make sure your plan actually works for you.
DON’T: Push through pain
There’s a big difference between feeling like you’re working hard and feeling actual pain. If something hurts in a sharp or lingering way, that’s your body telling you something’s not right. And that’s not something to ignore.
We know it’s easy to fall into the mindset of “just push through,” but that usually leads to setbacks, not progress. Let us know if something feels off so we can adjust your plan and keep things moving in the right direction.
Pushing harder doesn’t always mean healing faster. Being kind to your body is what really gets results.
DO: Trust the process
We totally get it — recovery can feel slow sometimes. You might have a few good days, then suddenly feel like you’ve gone backwards. That’s completely normal. Healing isn’t a straight line, and your body needs time to adjust and rebuild.
It’s easy to lose motivation when progress feels small, but those little wins add up. Maybe you’re sleeping better, walking a bit easier, or noticing less pain after certain activities — that’s all progress.
Stick with your plan, keep showing up, and trust that you’re heading in the right direction, even if it doesn’t always feel like it. We’re in it with you the whole way.
DON’T: Compare your recovery to others
It’s really easy to fall into the trap of comparing your progress with someone else’s. Maybe a friend bounced back quickly from a similar injury, or someone in the gym seems way ahead of where you are.
But everyone’s body is different. What works for one person might not work the same way for you. Recovery depends on so many things like age, lifestyle, and even how long the issue’s been around.
Try to focus on your own journey. Your pace is the right pace, and we’re here to help you keep moving forward.
DO: Make rehab easy to stick with
One of the best ways to stay consistent with your physio is to work it into your day-to-day. The less effort it takes to remember, the more likely you are to stick with it.
Try linking your exercises to habits you already have. Stretch while the kettle’s boiling, do your balance work while brushing your teeth, or keep your resistance band near the TV. Little reminders help a lot.
You don’t need a full workout setup to make progress. Just a bit of structure and a routine that feels doable. The more rehab fits into your life, the easier it becomes to keep going.
Need a hand with your recovery?
At the end of the day, your physio plan has to work for you. That means checking in when something doesn’t feel right, keeping things realistic, and showing up for the small stuff, even when it feels slow.
And if you’re not sure where to start — or just want a bit of support along the way — come see us. We’re a local clinic offering physio South Perth can count on, and we’re here to help you feel confident in your recovery.
Book an appointment today and let’s get you moving and feeling better!
