What you do between sessions can make a big difference. Use these tips to accelerate healing and get the most from your physiotherapy.
You’ve just finished a physiotherapy session — now what? While the work done in the clinic is crucial, what you do after physio can also play a big role in your recovery.
Here are some expert-backed tips to help you get the most out of each session and speed up your healing process.
1. Follow Your Home Exercise Program (HEP)
Physiotherapy doesn’t end when you leave the clinic. Your physiotherapist likely gave you a set of exercises to do at home — and for good reason:
- They reinforce what you worked on during your session
- They help build strength, flexibility, and mobility over time
- Skipping them can slow your progress
Try to stay consistent, even if it’s just 10–15 minutes a day. Little effort, big payoff.
2. Hydrate and Fuel Your Body
Physiotherapy often includes manual therapy and exercises that get your muscles working and your blood flowing. Supporting that recovery with proper hydration and nutrition helps:
- Reduce muscle soreness
- Flush out toxins
- Support tissue repair
Drink plenty of water after your session, and refuel with a light, protein-rich snack or meal.
3. Rest — But Keep Moving
Recovery doesn’t always mean total rest. Depending on your condition, your physiotherapist may encourage:
- Active rest (e.g., walking, light stretching)
- Modified activity (e.g., switching high-impact for low-impact movement)
The key is to listen to your body. Don’t overdo it, but don’t become completely sedentary either.
4. Apply Ice or Heat (If Recommended)
Some sessions may leave you feeling sore — especially if you’re rehabbing an injury or just getting started. Your physio may recommend:
- Ice to reduce inflammation or swelling
- Heat to relax tight muscles and improve circulation
Always follow their specific instructions, and never apply ice or heat directly to the skin.
5. Monitor Your Pain Levels
A little soreness or fatigue after physio is normal — but sharp or increasing pain could be a sign something’s not right. Keep track of:
- Where you feel discomfort
- When it happens (immediately after exercise? The next morning?)
- How long it lasts
Share these details at your next appointment. Open communication helps your physio adjust your treatment effectively.
6. Prioritize Sleep
Your body does most of its healing while you sleep. Aim for 7–9 hours of quality rest each night to support:
- Muscle recovery
- Inflammation control
- Energy and motivation for your next session
If pain or discomfort is affecting your sleep, let your physiotherapist know — they can often help.
7. Stay Consistent With Appointments
Physiotherapy is most effective when it’s consistent and progressive. Skipping or spacing out appointments too far apart can slow results, especially early in your treatment plan.
Try to stick to your recommended schedule — think of it as building momentum in your healing.
Final Thoughts
What you do between sessions is just as important as what happens during them. Staying active, following your plan, and taking care of your body will help speed up recovery and improve your long-term outcomes.
❓ Have questions about your recovery plan?
Our clinic is here to support you every step of the way. Book your next session or ask your physiotherapist for customized post-treatment advice.
