The Number One Mistake You May Be Making In Rehab and How To Avoid It
I’ve spent the past five years working with thousands of clients at The Movement Physiotherapy & Performance. And if there’s one mistake I see over and over again in rehab—it’s this one.
It’s a simple mistake, but not always easy to fix. In this blog, I’ll break it down and give you a tangible strategy you can use the next time pain shows up in your life.
The Mistake: You Calm It Down, But Don’t Build It Back Up
Most people are pretty good at resting after an injury. But here’s the catch: rest alone doesn’t equal rehab.
Let me explain with a real example.
A Common Rehab Story
A client of mine recently came in with recurring calf pain from running. It had been bothering him on and off for years.
Here’s the cycle:
He’d start running again → pain would return in 2 weeks.
He’d stop running → rest → pain would disappear.
Pain-free, he’d start running again → pain comes back.
Sound familiar?
This is the most common rehab trap I see: rest until the pain subsides, then return to the original activity at full intensity—without actually preparing the body for it.
And the result? The pain returns. Every time.
Why This Happens: The Rehab Gap
When we experience pain, it usually means the tissue is overloaded.
So we take a break, remove the load, and give the tissue time to “calm down.” This is important.
But here’s the problem: if we don’t progressively reintroduce load, the tissue never adapts. And when you return to your regular activity, it’s simply not ready.
What Calms Things Down?
These strategies can reduce pain and irritation:
Rest
Light movement
Stretching
Soft tissue work
Acupuncture or heat
Our preferred method: controlled exercise
At The Movement, we emphasize movement and exercise to calm things down because they put the power in your hands—not in someone else’s.
The Solution: Build It Back Up (With a Plan)
Once symptoms are under control, the real rehab work begins.
Load Is the Key
You need to gradually expose the tissue to increasing levels of stress so that it adapts and becomes more resilient. We call this the “build it back up” phase.
Here’s what that looked like for the runner I mentioned:
We started with calf raises to reintroduce basic load.
Then implemented a run-walk program to safely ease back into running.
Over time, we increased the load and frequency to match his goals.
The key is finding an entry point that challenges the tissue just enough—without flaring things up—and then progressing from there.
Where We Can Help
Most people intuitively understand the idea of easing back into activity. And the truth is: many injuries can be self-managed once you know this principle.
That’s part of our mission at The Movement—to empower you with the knowledge and confidence to take control of your own rehab.
But Sometimes, It’s Complicated
Some tissues (like tendons, for example) respond differently to load and require specific strategies. And sometimes, it’s hard to find that safe starting point on your own.
That’s where we come in.
Our team of physiotherapists is here to:
Help you identify the right entry point
Guide you through the build-up process
Teach you how to manage your own injury long-term
Ready to Get Started?
If you’re stuck in the rest-pain-repeat cycle, we’d love to help you break out of it. Book an appointment with one of our team members and let’s get you back to doing what you love—with confidence.
