Pushing too hard can hurt your recovery. Here’s how to recognize when your physiotherapy routine might be doing more harm than good.
Physiotherapy is meant to help you heal — not leave you feeling worse. But if you’re pushing too hard or doing too much too soon, it can actually slow your progress or increase your risk of re-injury.
So how do you know if you’re overdoing your physio exercises? Here are some key warning signs to watch for — and what to do instead.
1. Increased Pain That Doesn’t Go Away
Mild soreness or discomfort after a session is normal — especially when you’re working muscles that haven’t been used in a while. But if the pain:
- Feels sharp or stabbing
- Lasts more than 24–48 hours
- Gets worse with each session
…it could be a sign you’re pushing beyond your limits. Always tell your physiotherapist about lingering pain — your plan may need adjusting.
2. Swelling or Inflammation
Some temporary swelling can be expected early in recovery. But if you notice:
- New swelling around the joint or injury site
- Puffiness that increases after exercise
- Warmth or redness
…it could mean your body is reacting to overuse or irritation. You may need to reduce intensity, frequency, or modify the movements.
3. Fatigue That Lingers
It’s normal to feel a bit tired after physio — especially in the beginning. But if you’re feeling:
- Drained for hours afterward
- Too tired to complete daily activities
- Unmotivated or sluggish the next day
…it may mean your sessions (or home exercises) are too intense or too frequent. Recovery is just as important as the exercises themselves.
4. You’re Noticing Setbacks Instead of Progress
If you feel like you’re moving backward instead of forward — more pain, less mobility, new tightness — it’s time to check in. Pushing through pain doesn’t equal faster recovery.
Physio should feel challenging, but manageable. Your therapist can help you find that sweet spot.
5. You’re Skipping Rest Days
Rest isn’t a reward — it’s part of the treatment.
If you’re doing your exercises every single day without guidance from your physio, you may not be giving your body time to heal and rebuild. Most programs are designed with rest days or lighter activity days built in.
6. You’re Doing More Than What Was Prescribed
It’s great to be motivated — but doubling up on exercises or adding your own workouts without your therapist’s input can backfire.
Your program is tailored for your specific stage of recovery. Adding extra reps, sets, or weight might feel productive, but it can slow healing or cause strain.
What to Do If You Think You’re Overdoing It
- Pause and check in with your body. Pain, swelling, and fatigue are signals — don’t ignore them.
- Talk to your physiotherapist. They can adjust your plan, suggest modifications, or change your exercise intensity.
- Focus on quality over quantity. Slow, controlled movement is more effective (and safer) than doing more just for the sake of it.
Final Thoughts
Recovery isn’t a race — and with physiotherapy, more isn’t always better. The goal is steady, sustainable progress. Listening to your body and staying in close communication with your therapist is the best way to heal safely and effectively.
💬 Have questions about your current physio routine? Book a follow-up or check-in with our team — we’re here to keep your recovery on track, every step of the way.
