Recovering from an injury or surgery is a journey, and physical therapy is here to guide you every step of the way. But even with the best plan, some habits can unintentionally slow down progress. In this post, we’re breaking down five common recovery-slowing habits—and sharing how you can break them to keep your recovery on track.
1. Skipping Your Home Exercises
Why It’s a Problem:
The exercises your physical therapist gives you aren’t just “extra” work—they’re an essential part of your recovery. Each exercise targets specific muscles, joints, or movement patterns that need strengthening or mobilizing for long-term improvement. Skipping them can mean slower progress, weaker muscles, and the potential for re-injury.
How to Break It:
Set a Reminder Use your phone to set a daily reminder for your exercises. Pair it with another daily habit, like brushing your teeth, to make it more routine.
Break It Up: If you have several exercises, break them into smaller sets and spread them out during the day so they feel more manageable.
Reward Yourself: Celebrate each small win with a treat, like watching your favorite show after completing a session. Positive reinforcement makes it easier to stick with a routine.
2. Overdoing It Too Soon
Why It’s a Problem:
After experiencing improvement, it can be tempting to jump back into regular activities or push harder in therapy. But overdoing it can lead to setbacks, fatigue, and even new injuries. Recovery is a process, and healing tissues need time to adapt gradually.
How to Break It:
Listen to Your Body: Pay attention to soreness, stiffness, or swelling. These are signs you may need to ease up.
Follow the Plan: Your therapist created a schedule for a reason. Stick to it! If you’re unsure about the right amount of exercise, ask for guidance.
Focus on Consistency: It’s better to work at a sustainable, manageable pace than push yourself and risk a setback.
3. Neglecting Sleep
Why It’s a Problem:
Sleep is one of the most important tools for recovery, yet it’s often overlooked. During sleep, your body repairs tissues, produces growth hormone, and reduces inflammation. Not getting enough sleep can slow down this process, lead to increased pain sensitivity, and make you feel drained.
How to Break It:
Establish a Bedtime Routine: Create a calming pre-sleep routine, like dimming lights, reading, or listening to calming music. Consistent sleep and wake times will also help.
Create a Sleep-Friendly Environment: Keep your room cool, dark, and quiet. Consider using a white noise machine if noise is an issue.
Limit Screen Time: Try to avoid screens at least an hour before bed. Blue light from devices can interfere with your sleep cycle.
4. Not Paying Attention to Your Posture
Why It’s a Problem:
Whether you’re sitting at a desk, watching TV, or even standing in line, poor posture can exacerbate pain and strain on your body. If you’re working on recovering from an injury, slumping or slouching can add unnecessary stress to your spine, shoulders, or other areas, potentially undoing the progress you’ve made in therapy.
How to Break It:
Set Up Your Space Ergonomically: Make sure your desk, chair, and computer setup support a neutral, upright posture. Small changes, like adjusting screen height and using a footrest, can make a big difference.
Move Regularly: Every 30-60 minutes, stand up, stretch, or walk around to give your body a break.
Practice Posture Checks: Remind yourself to check your posture during the day. Apps or even a sticky note on your monitor can serve as helpful reminders.
5. Ignoring Pain and Pushing Through It
Why It’s a Problem:
While some soreness is normal, pain is your body’s way of signaling that something is wrong. Ignoring pain or “toughing it out” can lead to compensations, re-injury, and longer recovery times.
How to Break It:
Use a Pain Scale: Rate your pain on a scale of 1-10. Mild soreness (1-3) after an exercise is okay, but anything above a 5 could mean it’s time to stop or modify.
Communicate with Your PT: Your physical therapist can help you differentiate between normal post-exercise discomfort and pain that signals a problem. Be honest about what you’re feeling.
Rest When Needed: Allow time for recovery and don’t push through exercises if your body isn’t ready. Rest days are crucial for progress.
Wrap-Up: The Path to Successful Recovery
Recovering from an injury requires patience, consistency, and the right habits. By addressing these common pitfalls, you can stay on track with your recovery plan, reduce the risk of setbacks, and enjoy long-term benefits. Remember, your physical therapist is here to support you—don’t hesitate to reach out with questions or concerns along the way.
Stay consistent, stay positive, and watch your progress grow!
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If you're near the Mission Viejo area and think you, or someone you know, might benefit from physical therapy, or to get any questions answered, please don’t hesitate to reach out for a free consultation!
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