Physiotherapy often involves scheduled appointments with a qualified physio to work through carefully designed exercises, after which you leave and probably don’t give much thought to until the next appointment. However, you may see the results of your physiotherapy sessions sooner by doing some things outside of them that support your recovery.
This short guide looks at some of the best tips and tricks for optimising your body’s recovery mode. Physio sessions can be hard, but these will help you get the most out of your sessions and have you raring to go for the next one.
1. Keep hydrated
Hydration is not just something we need to do to stay alive. It also has a massive impact on our performance, especially when it comes to physical exercise. If you are often dehydrated, your progress will be impeded even if you have the best physiotherapist.
Ensuring that you are drinking enough water supports your physiotherapy in three big ways: Firstly, it can result in better performance at the exercises. Secondly, it can reduce muscle fatigue afterwards, and lastly, it helps to prevent injuries.
How much water is enough? Most guidelines recommend 2-3 litres per day for adults, and perhaps more if it is especially hot.
2. Get lots of protein
Some people need physiotherapy after surgery or breaking a bone, but for others, one of the signs that physiotherapy is needed is weakness or pain in a particular muscle. The main role that protein – a nutrient naturally found in meat, fish, dairy, and nuts – plays in our bodies is repairing damaged muscle tissue.
It is recommended that protein should make up between 15 and 30% of your daily calorie intake. For extra effectiveness, try to eat something protein-rich within the first hour and a half after your physio sessions.
If you are unsure whether you’re getting enough protein from your diet, protein supplements are safe and widely available. Magnesium and BCAAs are other naturally occurring substances which can help soothe sore muscles. There are lots of foods they can be found in, but many people take them as supplements.
3. Sleep and rest well
It is important to remember that most of your body’s recovery will happen when you are not using it, so make sure it gets adequate time off.
You should be getting the recommended seven to nine hours per night. If this is not possible, aim to get that amount per 24-hour period, using naps to make up the hours. You should also take at least one day per week off from any strenuous activity. On most days, however, light activity is beneficial to recovery.
4. Don’t stress
Studies have shown that stress impedes muscle recovery, lowers your energy, and can make you feel more tired and sore after exercise. Try to keep it as low as possible.
Conclusion
Physiotherapy requires patience and is not always easy, but you can make the process easier and perhaps even faster by optimising your recovery between sessions. The tips above have all been shown to help our bodies recover faster and with less pain.
