“I thought I was doing everything right… but I just wasn’t getting better.”

We hear this all the time at YFS.

You’re doing the exercises. You’re trying to rest. You want to get back to your sport, your job, your regular life — but progress feels slow, or worse, nonexistent. It’s frustrating. It’s draining. And sometimes it makes you wonder: Am I the problem?

You’re not.

But there are common rehab mistakes that even the most motivated people make — and they can quietly sabotage your recovery.

Let’s walk through the top ones we see in the clinic and how to fix them. Because if you’re going to show up for rehab, it should actually work.

1. Skipping the Basics (Because They Seem Too Simple)

Cognitive bias at play: The complexity bias — we tend to assume that complex solutions must be better than simple ones.

Let’s be real — basic doesn’t mean easy. Movements like glute bridges, clamshells, or controlled breathing might not feel flashy, but they build foundational strength and neuromuscular control. Skipping these “boring” drills too soon can leave major gaps in your recovery.

Fix: Master the fundamentals. You don’t build a house on sand.

2. Doing Too Much, Too Soon

Cognitive bias at play: Overconfidence effect — believing you’re further along than you are.

The second the pain fades, the temptation to go all-in is real. “I’m fine now. Let’s go!” Except, just because something doesn’t hurt anymore doesn’t mean it’s healed — or ready to handle full load.

Fix: Follow your progression plan, not your ego. Trust the loading phases — they exist for a reason.

3. Treating Rehab Like a To-Do List

Rehab isn’t just about “checking off exercises.” It’s about how you move — the form, control, breathing, muscle activation, tempo. Going through the motions without intention is like brushing your teeth without toothpaste.

Fix: Be present. Quality > quantity, always. If you’re not sure you’re doing it right, film yourself or check in with your physio.

4. Not Asking Questions (Or Not Speaking Up)

You don’t want to feel like a “difficult” client. So maybe you stay quiet even when you’re unsure, or feel pain during an exercise, or aren’t seeing progress.

Fix: Communicate early and often. Rehab is a collaboration, not a one-way street.

5. Only Showing Up for the Appointments

Cognitive bias at play: Delegation bias — the tendency to assume that because you’re seeing a professional, the responsibility is mostly on them.

Your physio can guide you, treat you, and give you the tools — but the magic happens between sessions. Consistency outside the clinic is where progress really stacks up.

Fix: Think of physio like coaching — not a cure. What you do at home matters as much as what we do in the clinic.

6. Not Addressing the Root Cause

Maybe your shoulder pain came from that one awkward lift. Or maybe it came from years of bad posture, poor mobility, or compensation patterns. If you only treat the symptom — and not the system — it’s going to come back.

Fix: Ask why the injury happened in the first place. A good rehab plan treats both the injury and the reason behind it.

7. Comparing Your Progress to Someone Else’s

Your friend bounced back from their ACL in 4 months? Cool. That doesn’t mean you’re behind if you’re at month five and still rehabbing. Recovery isn’t a race — and your body isn’t theirs.

Fix: Trust your timeline. Rehab isn’t linear, and progress can be sneaky.

Final Word: You’re Not “Bad” at Rehab

Rehab isn’t easy. It’s physical and mental. You’re retraining your body, building trust again, and reshaping patterns — and that takes time, effort, and patience.

At YFS (Your Form Sux), we’re not just here to fix your pain. We’re here to help you move better, feel stronger, and understand your body like never before.

Because your form doesn’t suck. You just haven’t been shown how to own it — yet.