As Physiotherapists we know that the most successful outcomes to recovering from injury and staying injury free are from those that buy into their self management and continue with it on a regular basis. Studies suggest that as much as 65% of patients don’t do their exercises as instructed. Don’t feel guilty read on to help you stay on track.
Why don’t we do our exercises as planned?
Here are some of the common reasons:
- I wasn’t sure exactly what to do
- There was too much in the programme
- I didn’t have the time
- I couldn’t see how it would help
- I’ve had conflicting advice
- I did it for a week or two but there was no difference
10 TIPS TO MOTIVATE YOU TO STAY ON TRACK.
1. Why? Make sure you are understand why you are doing the exercises. People who understand this are much more likely to continue to do their exercises. If in doubt ask.
2. Expectations: People who have clear expectations of how long something is going to take are also much more likely to stick at it. Expecting something to get better in 1 week when it may take 3 months is likely to lead you to give up.
3. Daily Routine: Think about what exercises can be done in your daily routine. For example performing 10 squats whilst the kettle is boiling or balancing on one leg whilst brushing your teeth. Speak to your Physio to help you plan this into your programme.
4. Follow the 5 minute Rule: Say to yourself I will do something for 5 minutes. Often that 5 minutes will lead onto more but if it doesn’t you have still had a positive outcome.
5. Write a Plan: Personally this is one of my favourites that helps me stick to my rehabilitation. It may seems a bit old fashioned now but having a written plan and then ticking off when it’s completed gives a real sense of satisfaction.
6. Use Technology: Set up a reminder on your phone at a time you know you will be free to do your rehabilitation. Or use an app to help you. For all my patients who I give exercises to you can download the Physiotools Momentum app called PT Momentum on your phone or iPad to help encourage you to continue with your rehabilitation.
7. Set Goals: Setting goals both short term and long term can be a really good way of keeping you on track. Of course they need to be achievable and realistic. It is important that you set your own goals but your physiotherapist can also help guide you in this if needed.
8. One Focus: If you have a number of issues to work on pick one area to focus on and make sure you get that done either in that session or that week. You can pick another focus to work on during another time.
9. Variation: Make sure there is plenty of variety in your programme to keep you motivated. Every exercise can be modified to challenge your body in different ways. Get your creative juices flowing and see what you can come up with.
10. Time: Give yourself time to get better. Things take longer than you think to get better but when you do your rehabilitation and continue to do it you will achieve the desired outcome and may be even more.
If you would like any more information on progressing or developing your rehabilitation please to contact me.