How Often Should I Do My Physical Therapy Exercises?
Understanding the Importance of Consistency in Physical Therapy
Consistency in physical therapy is crucial because it ensures that the body receives the necessary stimulus for recovery and improvement. Physical therapy exercises are designed to help strengthen muscles, improve mobility, improve flexibility, improve movement patterns, improve load capacity, and alleviate pain. Skipping sessions or not adhering to the prescribed routine can delay healing, reduce the effectiveness of treatment, and potentially lead to setbacks in recovery. Regular practice leads to better outcomes and helps the body adapt to the challenges posed by injury or physical limitations.
Factors That Influence How Often You Should Do Physical Therapy Exercises
The frequency of physical therapy exercises depends on several factors:
Severity of Injury: More serious injuries may require more frequent sessions to ensure proper recovery.
Stage of Recovery: In the early stages of rehabilitation, you may need to do exercises more often, while later stages might require less frequent sessions.
Individual Goals: Some people may need to do exercises more frequently to regain full function, while others may need less depending on their progress and rehabilitation goals.
Physical Therapist’s Plan: The frequency will often be tailored by your physical therapist based on your specific condition and response to treatment.
Your Physical Health: Factors like age, fitness level, and any other health conditions can impact how often exercises should be done.
General Guidelines for Frequency of Physical Therapy Exercises
Acute Injuries: For recent injuries or conditions, exercises may be prescribed 3-5 times a week but as often as twice a day, to promote healing and restore pain-free movement.
Recovery and Rehabilitation: As healing progresses, exercise frequency may reduce to 2-3 times a week, with a focus on improving strength and mobility.
Maintenance Phase: Once you've reached your recovery goals, exercises may be done once or twice a week, focusing on maintaining progress and preventing re-injury.
Consistency is Key: Regardless of the phase, regular engagement in prescribed exercises is essential for maximum recovery.
Signs That You May Need to Adjust Your Exercise Routine
Increased Pain: If pain becomes more intense or lasts longer than expected, it might be a sign that your routine is too intense or needs modification.
Plateau in Progress: If you stop seeing improvements or notice a decline in function, it might indicate that your routine needs a change in frequency or intensity.
Fatigue or Overuse Symptoms: Excessive fatigue, muscle soreness, or signs of overuse could suggest that you’re doing too much too quickly and need to dial back.
New Symptoms or Discomfort: If you experience new symptoms unrelated to your injury, consult with your physical therapist to determine whether an adjustment is needed.
How Physical Therapy Frequency Varies by Injury or Condition
Soft Tissue Injuries (Sprains/Strains): These injuries often require frequent exercise early on (3-5 times a week) to prevent stiffness and regain strength.
Tendinopathy: Tendinopathy rehab will benefit from high load but less frequent exercise sessions (3-4 times a week with a rest day in between) for better recovery, according to this meta-analysis.
Joint Injuries (Knee, Shoulder): May require targeted exercises at varying frequencies depending on whether the injury is post-surgical, acute, or chronic.
Post-Surgery Rehabilitation: After surgery, exercises are typically prescribed several times per week to help regain strength and function in the affected area.
Chronic Conditions (Osteoarthritis, Back Pain): For ongoing conditions, a less frequent but consistent exercise routine may be needed, often tailored to your pain and ability level.
In general, exercises for mobility, flexibility, and movement control should be done more frequently (5-7 times a week) for optimal results while exercises for strength and hypertrophy should be done less frequently (2-5 times a week), allowing for more recovery time.
According to this review article, the best frequency for stretching to improve range of motion is 5-7 times per week.
According to this meta-analysis, the best frequency for strength exercises to improve strength is 2-5 times per week.
The Role of Your Physical Therapist in Setting a Routine
Your physical therapist plays an essential role in creating a personalized exercise plan that considers:
Your Injury and Goals: They design a program that is appropriate for your specific condition, ensuring that the exercises are safe and effective.
Monitoring Progress: Regular check-ins allow your therapist to assess improvements or setbacks and modify your plan accordingly.
Adjusting Difficulty: They determine when to progress the exercises (e.g., increasing intensity or adding new movements) and when to modify the routine to avoid overloading your body.
Your physical therapist will also include hands-on manual therapy techniques such as massage, stretching, and joint mobilization/manipulation in your treatment sessions. These manual therapy techniques will provide pain relief, decrease stiffness, and improve tissue extensibility. These techniques create a window of opportunity for your body to move more freely and comfortably. As with exercise interventions, manual therapy treatments will be scaled up or down depending on your response to the treatment.
What Happens If You Skip Your Physical Therapy Exercises?
Skipping physical therapy exercises can lead to:
Slower Recovery: Without consistent exercise, muscles and joints may not heal properly or at an optimal rate.
Reinjury or Setbacks: Inadequate strengthening or mobility work can lead to re-injury, causing a setback in recovery.
Decreased Range of Motion: Inconsistent exercise may result in stiffness, which can limit your movement and ability to perform everyday tasks.
Pain and Discomfort: If exercises are skipped, the original injury or pain may persist or worsen over time.
Balancing Rest and Activity: Key Considerations for Recovery
Rest is just as important as activity in recovery. Overdoing exercises can cause strain or lead to overuse injuries, while too much rest can hinder recovery. Key considerations include:
Listen to Your Body: Rest when needed, especially if you’re experiencing pain or fatigue.
Active Rest: Light activities like walking or swimming may provide beneficial movement without overloading the body.
Adequate Sleep: Healing occurs during sleep, so ensure you're getting enough rest to support recovery.
Tips for Staying Motivated to Follow Your Exercise Plan
Set Clear Goals: Have specific, achievable goals to keep you motivated, such as regaining range of motion or improving strength.
Track Progress: Celebrate small milestones and improvements along the way, like less pain or increased flexibility.
Find Support: Whether it’s your physical therapist or a workout buddy, having someone to encourage and check in with can help you stay on track.
Make it Routine: Try to incorporate exercises into your daily routine, making it a habit to stick to the plan.
Focus on How It Helps You: Remember that the exercises are helping you feel better, move more freely, and return to normal activities.
When to Increase or Decrease the Intensity of Your Physical Therapy Exercises
Increase Intensity: When you feel that the exercises are becoming easier, when pain is lessening, or after receiving clearance from your therapist. Gradually adding more reps, sets, or weight helps challenge the body and progress recovery.
Decrease Intensity: If you experience increased pain, discomfort, or fatigue, it may be time to reduce the intensity. Also, during flare-ups or when new symptoms arise, lowering intensity can avoid aggravating the injury. Your physical therapist can help guide these adjustments to ensure you don’t push too hard or not enough.
Conclusion
By following these guidelines and maintaining consistency in your physical therapy routine, you'll optimize your recovery and increase your chances of a successful rehabilitation journey.
If you are experiencing pain or difficulty with exercise and would like to work with us, click the button below to speak with one of our Doctors of Physical Therapy.
Disclaimer: This is not intended to be formal medical advice. Your individual needs should be met by the appropriate health care practitioners. Please consult with a trusted provider.
Dr. Vincent Liu, PT, DPT
Doctor of Physical Therapy
The Game Plan Physical Therapy