What You Do Between Physio Sessions Matters

Your physiotherapy sessions are just one part of your recovery — what you do between appointments matters just as much.

By integrating simple, intentional self-care habits into your daily life, you can accelerate healing, reduce pain, and support long-term wellness. And the best part? These routines aren’t complicated — they’re practical, sustainable, and proven to complement your clinical treatment.

1. Stay Consistent with Your Home Exercise Program (HEP)

Your physiotherapist likely gave you specific exercises to do at home. These are carefully selected to:

• Strengthen weak muscles
• Improve flexibility or posture
• Reinforce progress from your in-clinic sessions

Make it a habit — even 10–15 minutes a day can make a big difference.

✅ Pro tip: Set reminders or pair your exercises with an existing routine (like after brushing your teeth or before watching TV).

2. Hydrate and Nourish Your Body

Healing tissues need nutrients and hydration. Drinking enough water supports:

• Joint lubrication
• Muscle function
• Recovery from inflammation

Fuel your body with anti-inflammatory foods like leafy greens, salmon, berries, nuts, and whole grains — all available in Canadian grocery stores year-round.

3. Prioritize Rest and Sleep

Physiotherapy activates healing — but recovery happens while you sleep. Aim for:

• 7–9 hours of sleep per night
• A consistent sleep-wake routine
• A calm, screen-free wind-down before bed

Sleep helps reduce pain sensitivity, improves mood, and supports tissue repair.

4. Apply Ice or Heat as Directed

Your physiotherapist may recommend using ice to reduce swelling or inflammation, or heat to loosen tight muscles. Follow their guidance on:

• When to use each
• For how long (usually 10–20 minutes)
• How often throughout the day

Always protect your skin with a towel or cloth barrier.

5. Practice Mindful Movement

Stiff or sore? Gentle movement throughout the day can help. Try:

• Short walks outdoors
• Light stretching or mobility breaks
• Desk posture resets if you sit for long periods

Avoid total rest unless advised — movement stimulates circulation, prevents stiffness, and keeps healing on track.

6. Support Your Mental Health

Pain, injury, or long-term recovery can be stressful. Your emotional well-being plays a huge role in physical healing.

• Try deep breathing, journaling, or light meditation
• Stay connected with friends or family
• Talk to a mental health professional if needed

Many Canadian physiotherapy clinics also refer patients to counsellors or psychologists as part of holistic care.

7. Create an Ergonomic Home and Work Setup

Your environment matters. Ask your physio about:

• Desk and chair setup
• Sleep positioning
• Footwear and support at home
• Tools like lumbar rolls or joint supports

Small adjustments can reduce strain and support healing around the clock.

Final Thoughts

Physiotherapy gives you the tools — but how you use them between sessions can make all the difference.

By incorporating simple self-care routines into your daily life, you’re not just recovering — you’re taking charge of your health in a lasting, sustainable way.

Need guidance on what self-care routines are right for your recovery?
Book a check-in with our team. We’re happy to review your plan, offer suggestions, and make sure you’re fully supported — both inside and outside the clinic.