Have you ever wondered why you’re not getting better?

I recently had a patient who had been doing great work with another fabulous physiotherapist, but she hadn’t followed up for about a year.

When she came to see me, she was frustrated because her condition was not improving as she had hoped. Despite her dedication to the same exercises for 18 months, her progress had stalled

After we reviewed her situation, it became clear that while her consistency was commendable, her body had adapted to the exercises. Her muscles were no longer being sufficiently challenged, which is crucial for ongoing improvement. This scenario is not uncommon. Often, we get really good at doing something and it feels great, but we forget that to continue making progress, we must keep challenging our bodies

The principle here is simple yet profound: adaptation. Our bodies are incredibly efficient at adapting to the demands placed on them. This is a fundamental concept in both rehabilitation and fitness. Initially, new exercises or activities provide a stimulus that our bodies respond to by getting stronger, more flexible, or more resilient. However, as we continue to perform the same routine, our bodies become more efficient at those specific tasks, requiring less effort and producing fewer adaptive responses.

This is why progression is key. In the realm of physiotherapy, progression means gradually increasing the difficulty or intensity of exercises to ensure continuous improvement. This could involve adding more resistance, increasing the number of repetitions, incorporating new movements, or even changing the pace of the exercises. The goal is to keep the body guessing and adapting.

For my patient, this meant stepping out of her comfort zone. She had to push herself beyond the familiar routine. This can be a daunting prospect for many. Change often brings discomfort, and it’s natural to resist it. However, it’s important to remember that this discomfort is a sign that your body is working to meet new challenges, and that’s where growth happens.

Some people don’t like my approach because it involves making things harder. It’s understandable. After all, who likes to deliberately make their workout more difficult? But it’s essential to recognize that in the context of physical therapy and fitness, difficulty translates to progress. When we make things challenging, we stimulate our bodies to adapt, grow, and become stronger.

It’s also worth noting that progression doesn’t mean jumping from basic exercises to advanced routines overnight. It’s about incremental changes. Small adjustments, made consistently over time, can lead to significant improvements. For example, if you’ve been doing a particular exercise with a certain weight, try increasing it by just a small amount. If you’ve been doing a set number of repetitions, add a few more. These small steps are manageable and sustainable, helping to avoid injury and burnout.

In conclusion, if you find yourself stuck in a plateau, whether in your rehabilitation journey or fitness routine, take a step back and evaluate whether you’re still challenging your system. Remember, progress is not about doing more of the same; it’s about doing more, differently. Embrace the challenge, step out of your comfort zone, and watch as your body rises to meet these new demands.

This approach will not only help you overcome plateaus but also ensure continued growth and improvement in your physical health.

Nicola Robertson

Physiotherapist