Common Physical Therapy Mistakes #3: A Lack of Consistency & Frequency
Why Consistency and Frequency Matters in Physical Therapy
In this series of articles discussing common physical therapy mistakes, we have discussed the crucial factors of poor sequencing and incorrect intensity of exercise. It’s now time to consider the third most common PT mistake – poor consistency and inadequate frequency.
In this article, you’ll learn why you must give physical therapy time to work as you read the insights of Dr. Gary Wang on this crucial concept.
Physical Therapy is a Journey, Not a Sprint
“A common mistake we see with consistency is that people don’t give a certain program enough time to work,” Gary explains.
“Let’s say that you’re doing all the right things in terms of strength training, eating, sleeping, recovering, and progressing your weights. But you’ve been going for a few weeks, and you don’t feel that much better. Perhaps your pain is still there. It’s a mistake to think it’s not working and give up or look for a different path.
“What you don’t realize is that the road to full recovery is not a sprint. It takes time. You are getting stronger. When we try to teach people about the science of how the body adapts, an important element is there’s no quick changes in terms of strength and how you feel.”
It takes 8 to 12 weeks for changes in adaptation as well as strength to become fully apparent. This can lead to understandable frustration, and can be disheartening. But there’s a big picture to consider.
“You need to ask yourself if you are feeling stronger and able to do things better, or if you are actually doing less and feeling more pain,” says Gary. “Most people don’t get better in two or three weeks.
“A good analogy is bodybuilding – a great example of how it takes time for your body to change. It takes a very long time, and it takes a lot of consistency, and it takes a lot of effort, and it takes a lot of different variables all working together perfectly.”
The process starts with knowing your goal. Then you need a plan to achieve that goal. You need to avoid two common scenarios:
You’re consistent with your plan, but it’s not aligned with the goal
The plan is aligned with your goal, but you don’t maintain the consistency required for it to work
Navigating the Extremes in Physical Therapy
Dr. Gary emphasizes how a crucial aspect in physical therapy is obtaining the right balance between frequency and consistency.
“If you’re not consistent enough, or you’re not doing your exercises even at bare minimum, you won’t achieve your desired results, because you’re not putting in the exposures and the training session needed to create the adaptations,” he says.
“On the other hand, you might be doing the right exercise, and following your program, but doing too much at once – or doing things on the outside while still increasing the frequency, and intensity of your program. Some clients need to do less to do better. It’s a question of finding that sweet spot.”
It’s essential to put your body in a position where it will get stressed, but equally crucial to enable it to recover and adapt. You may get to a stage where you feel good, but if you then push too hard you’re likely to suffer a setback.
The Role of the Physical Therapist
A good physical therapist plays a critical role in helping their clients find this balance. It’s about education – not only designing the right program with the right exercises, but also giving you an understanding of the importance of recovery and adaptation.
It’s also about helping you develop a deeper understanding of your body and the signals it gives, to then facilitate adjustment of the therapy plan to avoid overexertion while ensuring consistent progress.
“If we can keep your frequency and your consistency in that sweet spot, then we can avoid overdoing it. You can underdo it a little, and we can push up the frequency and intensity. But scaling back after overshooting is a struggle,” Gary explains.
“One that a lot of really high-level athletes and people who are very motivated to get back to doing what they love to do, run into. You sometimes feel like, ‘I just need to do more to get better’, but sometimes you need to do less to get better.”
The Bottom Line
Summing up, to achieve a successful journey through physical therapy is a little like walking a tight rope. You need to understand the extremes – too little leading to falling into inadequate adaptation, too much leading to tipping into overexertion.
A good physical therapist will guide you to finding your unique sweet spot, ensuring effective and sustainable recovery and improvement.
This approach underscores the importance of not just the physical aspect of therapy, but also the educational and advisory role a therapist plays in guiding their clients towards a successful recovery. This is evident from the very first appointment you have with Reload.
At your first appointment, you’ll immediately notice the difference between our approach and the traditional approach. We’ll spend time talking to you, getting to understand the rigors of your daily life and your fitness goals. We’ll assess your physical capability, and learn the underlying cause of your pain. Then we’ll create a program that avoids all the common mistakes of physical therapy in the traditional setting, to ensure your work at your evolving sweet spot.
You’re just a click away from taking the first step to a new you. Book a comprehensive 90-minute body evaluation with Reload.
