Our goal at Grandview Physiotherapy is not only to treat pain, but also to give you the tools you need to avoid it. Physiotherapy is a proactive way to get better, whether you’re recovering from a sports injury, dealing with long-term pain, or just want to be able to move around better every day.

Here are our best expert tips for staying healthy and getting the most out of your treatment to help you get started.

1. Put your posture first

“Tech neck” and lower back strain are more common than ever in today’s digital world. Good posture isn’t just about standing up straight. It’s also about putting your body in the right position so that your joints and muscles don’t have to work as hard.

Pro Tip: If you work at a desk, make sure your monitor is level with your eyes and your feet are flat on the floor. Every half hour, take a “micro-break” to stretch your neck and chest.

2. The “Home Program” is all about being consistent.

The 45 minutes you spend with your physiotherapist are important, but the real magic happens at home. We make personalized workout plans to help you strengthen certain muscle groups. If you skip these, you might not make any progress.

Tip: Think of your home workouts as a prescription. Consistency helps your body remember how to do things so you can heal faster.

3. Pay attention to the “niggles”

A lot of patients wait until they are in a lot of pain to make an appointment. But a little stiffness or a nagging “niggle” is often your body’s way of telling you something is wrong. If you act quickly, a small strain won’t turn into a long-term problem.

4. Drink enough water to keep your joints healthy.

People often forget to drink enough water during physical therapy. Synovial fluid, which is mostly water, keeps your joints lubricated. Keeping your body hydrated keeps this fluid thick, which lowers friction and wear and tear on your cartilage.

5. Don’t be afraid to move

When we are hurt, we want to stop moving. Rest is important in the early stages of an injury, but staying still for a long time can make your muscles stiff and weak.

Pro Tip: Concentrate on “relative rest,” which means staying active within a range of motion that doesn’t hurt. Walking, swimming, or doing gentle mobility work can help you heal faster by getting your blood flowing more.

6. Make goals that are possible to reach

Recovery is not always a straight line. Setting “SMART” goals with your therapist—Specific, Measurable, Achievable, Relevant, and Time-bound—can help you keep track of your progress, like being able to walk to the park without pain, which will keep you motivated along the way.

 

Conclusion

We at Grandview Physiotherapy think that everyone should be able to move freely. Our team is here to help you every step of the way, whether you want to get back to your favorite sport, recover from surgery, or just enjoy a walk in the park. Don’t wait until the pain is too much to bear. Today, pay attention to your body and let’s work together to make you stronger and healthier.

Are you ready to begin your journey to better health? Make an appointment with our knowledgeable staff today!