Frequently Asked Questions about Exercise

by | Jul 18, 2024 | Blog

Today we will be going go through the top 3 questions we get regarding Exercise. If you have more, don’t hesitate to send us an email, text or ask in person!

  1. How long and why does it take ~12 weeks to see improvement in function/strength?

The oldest question and something we always get asked as to how long does it take to see change. We usually as a general rule of thumb say between 8-12 weeks of consistent exercise you should start to see gradual progression in improvements in function/strength. This is normal.

This of course varies from person to person depending on exercise training history, health, the injury itself and pain. We usually say this length of time for a few main reasons:

  • It takes time to find the appropriate dosage of exercise that won’t cause a flare up of pain/symptoms but also will assist in improving strength/pain.
  • It takes time to learn how to do some of the exercises correctly hence why it can take a bit longer to reap the benefits of it until a few weeks down the road.
  • Progression isn’t always a straight line, due to other factors such as mental health, stress, illness, injury, and pain we have setbacks which can occur. These are normal and can impact progress. Hence why you hear us say this timeline as approximately as everyone is different but you will start to see small changes rather big ones straight away.

2. I have seen a “insert health professional” in the past with little to no impact, how can you assist me?

This is again a question that we often get asked and unfortunately hear far too often. As mentioned before everyone is a little different in how they respond to therapy/exercise hence we need to make it all about you. If you aren’t someone that likes land based exercise and struggled with this there is plenty of alternatives to try such as hydro. But the more important thing to sit down and do first before starting any exercise is to actually set some realistic goals whether it be monthly, quarterly, etc of where you want to be at. As I mentioned above sometimes improvements can be small that they can go unnoticed.

This is not the case as these small changes and improvements are ultimately what is going to get you towards your big goal. If we can work with you to show you that hey 4 weeks ago you could only leg press 10kg now you can do 40kg or could only walk 100m now you can walk 200m, that is change and improvement.

We know that you may have your reservations due to lack of progress in the past, this is understandable but ultimately if you build some consistency with exercise based therapy those improvements may come. They may not be returning you to 100% like before the injury but 90%+ isn’t too bad if you can get back to doing those important things in life that matter to you.

3. Will I get back to 100% following my injury/diagnosis/condition?

Again another common question we see from our clients and highlights something we see which is sometimes a gap between expectations of ourselves and clients. If this gap is too wide I’m sure you won’t feel as motivated or interested to continue if you aren’t seeing much change correct?

As a general rule following most injuries/diagnoses/conditions the chance of returning to 100% compared to prior to this occurring is quite low. This is due to changes that we develop either to compensate for the injury or long standing symptoms we continue to have (eg. ongoing knee pain). It is not unrealistic to think you should be able to get back to 100% but for everyone that may be different.

We usually like to focus on getting back to activities (with or without modification) that are ultimately meaningful to you. You might not be able to kneel in the garden for 4 hours like you use to but have been able to return to doing it for 0-30 minute blocks in a day. I’d say that’s pretty important. Ultimately if we can prevent further decline in our physical function and return to completing some meaningful activities, I’m sure that’s going to be more important to ourselves than continuing to push to a level that may be difficult due to the limitations of an injury or condition.