How often do you need to be doing your exercises?

Getting people to do their rehab exercises- it’s one of the main frustrations we have

I've even been there myself.

A while back, I had been surfing and developed some upper back and neck pain from paddling, pretty simple and treatment works a treat, but to really stop it coming back Jen gave me some simple mobility and rehab exercises -lying down over a roller and some stretching, I mean lying down- it's not exactly hard or taxing - you couldn't really ask for an easier exercise to be given.

So when it was sore I was doing them daily and no surprise that along with the hands on physio treatment they worked and I was feeling much better.... but as the discomfort goes away it slips from the front of your mind (really common) and also your motivation to continue on with them waivers......so you start skipping them......this is when you need to carry on with them!

It was my birthday last week, and as father time rolls on so does my body unfortunately.

I'm not 21 anymore and stiffness creeps in, work, life, kids- they all eat away at your free time, time I should proactively be doing some preventative stretching and mobility work......I of all people should know this.

So is there a minimum- most bang for you buck frequency of doing exercises?

Can we figure out a nice compromise for everyone, how many times should you be doing exercises to actually get a benefit?

I could write a really long blog on this, probably would get pretty boring, so I'm going to summarize it with the disclaimer that everyone is different and you need to listen to your physio.

Believe it or not we don't give these out just for sh*ts and giggles, we actually think and care about your injury, where you're at in your recovery, whether they are too easy or too hard- they are tailored for you, they take us a fair amount of thought and time and we give them to you to make you recover faster and help prevent the same thing from happening again in the future. 
 
So here some tips and advice:

Stretching- in the early phase of an injury, you should be diligent, if you're given stretches, do them every day depending on the injury, a few times a day is best.

Strengthening exercises (if you need help knowing the difference, just ask us) to get any benefit and ongoing improvement they should be done at least 3x per week.

Our top tips to help you get them done:

1. Link it into a daily activity -things like stretching or simple exercises you can do while you're going about your other daily activities- Stretching when you're on the phone or balance retraining after a rolled ankle- the classic example for this would be retraining your balance following an ankle sprain, by doing your single leg stand balance when brushing your teeth, easy to remember and you'll get it done twice a day (if you have good dental hygiene.......)

2. Be consistent -sounds simple right, but by this, I mean try to figure out certain days that work best for you and your schedule and stick to doing your stretching/strengthening on those days.

3. Time of day- some people are morning people and some not so much.... so again work out what suits you best.
Can you do them in the morning before the rush of daily life takes over?
or are you better off doing them during a lunchtime work out or at the end of the day.
End of the day can be tricky too, you've been at work all day, commuted home, made dinner and it can then get pretty hard to get off the couch and do your exercises at 9:00 ...

4. Set an alarm -(then try not to snooze or dismiss it)- Bec my wife has a nightly alarm set to do her ACL knee rehab exercises.

5. Leave equipment out where you'll see it- foam rollers and exercise bands are perfect for this, if you leave them somewhere where you'll see them and in an area where it's easy just to do them, you'll significantly more likely to do them

What to consider:

Everyone and every injury is unique, so although we're trying to provide some overarching advice you need to be aware of that and listen to your physio around frequency of doing your rehab.

While there's no one-size-fits-all answer, here is some general guidelines:

• For severe or acute conditions: You will benefit from more frequent sessions, ranging from daily to 3-5 times per week initially. this will help to address pain and help restore your movement and function.

• For mild to moderate conditions: 2-3 sessions per week may be sufficient to make progress and see results.

• Once progress is made: Transitioning to 1-2 sessions per week for maintenance and prevention going forward.

The importance of individualised care: It's crucial to remember that your rehab plan should be tailored to your specific needs and circumstances. During your in clinic physio sessions, we are always assessing your progress, adjusting your treatment plan as necessary, and ensuring that you're moving forward at a pace that's right for you.

Other factors to consider: 

• Your schedule: as mentioned above, we understand that life can be busy, and finding time for rehab sessions may require some planning, then commitment and consistency. 

• Rest and recovery: Rest days between sessions are essential for allowing your body to recover and adapt to the demands of your rehab program.

• Consistency over intensity: Consistent progress over time is key. It's important to strike a balance between pushing yourself and allowing for adequate recovery.

Monitoring your progress: Along with our monitoring, it's a great idea to keep track of your progress between sessions.
Pay attention to improvements in pain levels, range of motion, strength, and functional abilities- are some getting easier, do you get a flare up of pain after certain exercises and how long does this last for?.
This helps us gauge the effectiveness of your treatment plan and make any necessary adjustments along the way.

Remember, we're here to help and support you. If you have any questions or concerns about the exercises or how often you should be doing them, them sing out!