Real-Life Rehab
Staying Consistent Throughout the Chaos
Hi everyone,
Today’s post is inspired by two brilliant reads from my colleagues on our Substack over the past few weeks. As part of a multidisciplinary team, I’m always learning from the different ways we each approach health and performance. Their recent reflections really struck a chord with me, and I want to share how those same ideas can be applied to your rehab journey too.
In Ronny’s post, he reminded us that sometimes the best thing we can do for performance or progress is simply to maintain. That staying consistent, not constantly striving, is often the real foundation for long-term change.
And in Nicole’s piece, she beautifully explored how we don’t always need to fight negative thoughts. Sometimes, just giving those thoughts space, acknowledging them rather than trying to override them, is what allows us to move forward with less stress and more honesty.
This mindset of accepting the ebb and flow of motivation, energy, and progress is incredibly relevant to rehab. Because in clinic, I see it all the time: people feel disheartened when they’re not constantly improving. But that’s not failure; it’s normal. And more importantly, it’s manageable.
If You’re Struggling to Stay on Track, You’re Not Alone
I hear these kinds of comments almost every day:
“I really meant to do my exercises, but I forgot.”
“I just didn’t have time.”
“I was feeling flat this week and couldn’t get into it.”
Sound familiar? These barriers are real. But the goal of rehab isn’t perfection. It’s consistency, adaptability, and real-life sustainability.
Common Barriers to Rehab (and What We Can Do About Them)
Here are a few of the most common reasons rehab plans get lost along the way and some ways we can help make it easier:
Lack of Time: When your day is packed, rehab can feel like a luxury rather than a necessity.
Low Motivation: It’s hard to stay engaged when results aren’t immediate.
Forgetfulness: Without reminders or structure, it’s easy to let it slip.
One of the best ways to overcome these challenges is to build your exercises into the habits you already have. Even while uninjured, these kinds of small, mindful movements can help you stay active and engaged without needing to carve out separate rehab time.
Things you can try instead:
Waiting for the kettle to boil? Do your shoulder mobility.
Brushing your teeth? Why not practice your balance?
Sitting down on the sofa? Pause and check your squat form on the way up and down!
It’s simple, easy to remember, and really effective.
SMART Goals: Personal, Purposeful, and Progress-Focused
In the clinic, every rehab plan is tailored to you as an individual, and one of the tools I find most helpful for this is the SMART goals framework. Whether your goal is to train for a race, get through the workday without pain, or simply move more comfortably in everyday life, SMART goals help us shape a plan that’s focused, realistic, and meaningful to you. So, what is a SMART goal and what are some examples?
Specific: What exactly do you want to achieve? Are you preparing for a race, or maybe want to be able to work pain-free?
Measurable: How will we track progress? Where would you rate your pain on a scale of 1-10? How much further are you able to move before the pain begins/worsens? How much strength are you able to produce compared to the last session?
Achievable: What’s realistic for your current level? Are we starting with a bilateral sit and stand from your chair, or a single-leg squat on an uneven surface?
Relevant: Why does this matter to you? Let's break down what movements are required of you to complete, as part of your daily routine/sport/race, to ensure you meet the demands of your goals
Time-bound: When will we review and reassess? Bring your diaries with you, so we can get that follow-up booked in!
That’s why review appointments are so valuable. They give us a timeframe, a chance to check what’s working, and an opportunity to progress or adapt your program meaningfully.
One of the biggest myths in recovery is that it should always move forward. The truth is: it’s okay to hold your ground. Progress isn’t always about more reps, more weight, or less pain. Sometimes, keeping what you’ve gained is the win. Maintenance is often underappreciated, but it’s what sets the foundation for long-term resilience.
Just as Ronny said, sometimes the most productive thing is to stay where you are and not slide back. And as Nicole reminded us, we don’t need to battle every low mood or off day. Just noticing those feelings and continuing with what’s manageable is enough.
Self-Reporting: The Easiest Way to Stay on Track (and Remember What Actually Happened)
Keeping track of your exercises, even just casually, can make a huge difference. It helps you stay consistent, tune into what’s working, and notice any patterns (good or not-so-good) in how your body’s feeling.
I always think of it like this: if I’ve got a busy day ahead, I have to write a to-do list. Not because I’m super organised (far from it some days), but because it stops me relying on my brain to remind me of things at 9pm. And it feels great to tick things off, even the little ones. Your exercises are no different.
Jotting a quick note or keeping a little log, whether it’s in a notebook, on your phone, or scribbled on the back of a receipt, helps you actually do the exercises and remember how they felt.
Plus, when you’re back in clinic and I start firing off the usual 50 questions:
How did that exercise feel?
Did the pain ease, stay the same, or get worse?
Was it more uncomfortable during or afterwards?
Did it leave you feeling totally wiped or comfortably worked?
You’ll be able to answer without guessing. Because you wrote it down. And when you write it down, you’re more likely to notice if something’s improving (or not), which makes the whole process feel less like a chore and more like something you’re actually in control of.
And honestly, it doesn’t have to be fancy. A few words about what you did, how it felt, and what stood out is more than enough. It helps you reflect, it helps me help you, and it makes rehab feel way less vague.
It doesn’t need to be complex — just jot down what you did, how it felt, or what you struggled with. These reflections are helpful for you and incredibly useful in your follow-up appointments.
Let’s Make Your Plan Work for You
Here’s one final reminder:
“If your doctor gave you medication and told you to take it twice a day, you’d likely take it as instructed — so why not treat your exercises the same way?”
Your rehab plan is not just a “nice to do.” It’s prescribed with intention. Each movement has purpose, and consistency (not perfection) is what brings results.
At your next appointment, we can chat about how your current plan is fitting into your day-to-day life. We’ll look at what’s working well, what might need a tweak, and celebrate the wins, big or small. From there, we can set some fresh SMART goals if you're ready to progress, or simply focus on maintaining the strong foundation you've already built.
You don’t always need to push harder. You just need to keep showing up. Rehab is a long game—and we’re here to help you play it well.
If you have any other questions or queries, please feel free to contact me!
Happy recovery,
Yasmin Spence - Sports Rehabilitator
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Further Reading and References
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I would say its ok to have a day off from time to time as well and remember the everyday things you have done like mow the lawn or clean the car. For me these impact on recovery. It also helps to have an earworm like Yas or Shane!😇