When recovering from an injury or managing a condition, most people focus on doing their exercises and attending physiotherapy appointments. However, what you do outside of the clinic is often just as important.
The body heals and recovers best when supported by healthy lifestyle habits. It is important to acknowledge that sometimes poor recovery can still occur, even when rehab is done correctly. Every contributing factor plays a role and if a major issue delaying healing is something like
poor sleep, inadequate nutrition, or inactivity, then rehabilitation alone may not be sufficient.
These elements do not work in isolation. Rather, they all influence how quickly or slowly you recover. Addressing these broader lifestyle factors often makes the difference between slow progress and meaningful improvement.
Physical Activity (Beyond Your Rehab Exercises)
Engaging in general physical activity – such as walking, hydrotherapy, swimming, or cycling – can improve blood flow, maintain strength in unaffected areas, and keep your joints mobile.
Prolonged inactivity, on the other hand, can reduce cardiovascular fitness, lead to stiffness, and increase discomfort. Unless otherwise advised, keeping the rest of your body active is part of the recovery process – not separate from it.
Quality Sleep
Sleep is when the body performs much of its repair work. Poor or disrupted sleep can contribute to slower tissue healing, increased inflammation, and increased pain sensitivity.
Ideally, adults should aim for 7 to 9 hours of quality sleep per night. If sleep is an ongoing issue, it can quickly become a major barrier to recovery – even if you’re consistent with your rehab. Prioritise good sleep hygiene: limit screen time before bed, maintain a consistent routine, and reduce caffeine intake in the late afternoon.
If you’re experiencing persistent sleep issues, speak with your doctor for further advice or referral to an appropriate specialist.
Healthy Body Weight
Excess weight can increased load on joints and tissues, particularly in the lower body. This added stress can slow down healing or make certain rehab exercises more difficult.
Gradual, sustainable changes in diet and physical activity can support weight management and recovery. Even a modest weight reduction of 3-5% can lead to meaningful improvements in pain and function.
If weight is a contributing factor and you’re unsure how to begin, your GP or a dietitian can provide tailored advice.
Nutrition and Hydration
Nutrition plays a central role in tissue repair. The body requires adequate protein, healthy fats, and essential vitamins and minerals to heal effectively. Try to include a variety of whole foods, fruits, vegetables, and lean sources of protein in your diet. Additionally, stay well hydrated, as even mild dehydration can impair physical performance and delay recovery.
If poor nutrition is suspected to be a limiting factor, it is worthwhile discussing this with your GP or a dietitian.
Avoiding Smoking
Smoking negatively affects circulation and reduces the body’s ability to deliver oxygen and nutrients to injured tissues. It also impairs the production of collagen, which is essential for healing tendons, ligaments, and skin.
If you smoke, reducing or quitting – even temporarily during your recovery period – can significantly improve your healing capacity. If you need help to quit, speak with your GP or access a smoking cessation support service.
Summary
There’s no doubt that rehabilitation exercises and treatment are essential. However, they are most effective when supported by the right environment – one in which the body is getting the sleep, nutrition, movement, and recovery time it needs to heal properly.
Recovery is often like solving a puzzle, where each piece plays a role. If a lifestyle factor is the major issue contributing to your pain or delayed recovery, progress cannot be expected through rehab exercises alone.
The good news is that you do not need to be perfect in every area. Small, positive changes across different areas can add up and have a powerful impact on your recovery journey.
If you are unsure where to start or need help managing any of the factors mentioned, speak with your physiotherapist, GP, or the relevant healthcare provider. Addressing all contributing factors gives you the best chance of making meaningful progress.
