How to Be Successful in Physio

Physiotherapy works best when it’s a partnership. Our role is to assess clearly, guide you with a structured plan, and make timely adjustments. Your role is to show up, do the work between sessions, and flag when something is getting in the way. This guide sets out how to get the most from your time with Instant Physio.

The Instant Physio 5-Step Method (at a glance)

Clarify – We diagnose what’s going on, what’s not, and what that means for you in plain English. We will only ever provide what is known as a working diagnosis and cannot always give a tissue specific diagnosis.
Set the Plan – We agree clear goals and a simple pathway (session cadence, milestones, and what good looks like).
Settle the Irritable Stuff – We reduce pain and irritation while keeping you moving, not wrapping you in cotton wool.
Rebuild Capacity – Progressive loading to restore strength, mobility, balance and confidence where you need it most.
Prepare & Prevent – We return you to the things you care about and put simple guardrails in place so problems are less likely to return.

Expect us to explain what we’re doing, why, and how long each phase typically takes. If anything is unclear, ask—we want you to leave every session knowing the next step.

Keep your momentum (attendance matters)

Physio is compounding. Missed or moved sessions break rhythm, slow adaptation and reduce accountability.

Protect your appointments. Put them in your diary and treat them like you would a flight.
Avoid cancellations. If you must move a session, rebook within the same week to keep cadence. We have a multi-therapist approach and have a system for making it so if you see a colleague that week they are fully up to speed and things are seamless.
Plan ahead. If work or travel is coming, tell us early—we’ll set a workable schedule or remote check-ins.

Do the work between sessions (and make it easy to do)

Your progress is driven by what happens on the days we don’t see you as well as the ones we do.

Schedule rehab. Block a 10–20 minute slot in your diary every day. Same time, same place. If your programme is not daily then book it in on the days it is required.
Use habit anchors. Pair exercises with something you already do (after morning coffee; after the school run, listen to one of Ed’s podcasts!).
Have a “bare minimum” plan. On tough days/weeks, do one set of each key exercise. Consistency beats perfection.
Track simply. Tick a box in your notes app or on paper. Visible streaks help maintain momentum.

If an exercise hurts in a way that worries you, or you can’t fit it in, tell us. We’ll adjust the plan so it remains doable.

Sleep is training

Sleep is when tissues adapt and your nervous system calms down.

Aim for 7–9 hours with a regular wake time.
Wind-down routine: dim lights, screens off, and something quiet for 20–30 minutes.
Limit late alcohol; it can affect recovery.
If pain disturbs sleep, say so. We can find strategies to help.

Understand pain, soreness and flare-ups

Some discomfort is normal when you start loading tissues again. Knowing what’s acceptable keeps you moving safely.

Green/Amber:: mild, manageable ache during/after activity that settles within 24 hours → keep going.
Dark Amber/Red: sharper pain or stiffness lasting >24–48 hours → reduce load/reps/tempo and tell us. Escalating pain, night pain that won’t settle, new pins and needles, giving-way → stop and contact us.

We’ll teach you how to progress within your “green” zone and how to handle dark amber days without losing the week.

Remove friction early

Small obstacles become big barriers if left alone. Please tell us—early—if you hit any of the following:

Time: you’re struggling to fit the plan in.
Pain: an exercise feels wrong or spikes symptoms.
Confidence: you’re anxious about a movement or not sure you’re doing it right.
Equipment/space: you don’t have what you need at home or work.
Life admin: travel, childcare, or shift work is clashing with your sessions.

Our job is to make the path easier. We’ll simplify, swap exercises, change dosage, or move to clinic-friendly options. Do so by emailing your physio or hello@instantphysio.co.uk

Keep moving (modify, don’t mothball)

Total rest rarely helps beyond very acute phases. We’ll guide you to modify, not stop:

Change range of motion, tempo, load, or frequency to keep activity tolerable.
Favour little and often over boom-and-bust.
Keep up cardio you can tolerate (e.g. walking, cycling, pool work) to support conditioning and mood.

Manage load outside the clinic

What you do at work and in training matters as much as what you do with us.

If your issue involves the lower limb or back, bring your regular footwear/orthotics to your assessment.
If desk-based, we’ll help you organise workstation posture and movement breaks you’ll actually keep.
Training? We’ll show you how to apply the 10% rule to progress safely.

Know the timelines (delayed gratification is normal)

Strength, tendon and cartilage don’t change overnight. Expect:

Pain relief/settling: often 2–6 weeks (varies by condition and irritability).
Strength and capacity: meaningful changes typically 6–12+ weeks of progressive loading.
Confidence & return to full activity: staged, not all-or-nothing.

We’ll tell you exactly where you are in the plan and what to expect next. Hold the line—consistent small wins become big change.

Measure what matters

Day-to-day symptoms are noisy. We’ll pick a few simple markers:

A function you care about (stairs, running distance, lifting).
A strength or range target that ties to your goal.
A confidence rating for key tasks.
Review weekly; adjust if progress stalls.

Communicate changes

Please let us know if any of the following occur:

Medication changes, new medical letters or scan results.
A new pain area appears or old symptoms change character.
You’re considering other treatments—so we can coordinate and avoid conflict.
You are unwell or your condition changes between bookings.

What to wear and bring

Upper-body assessments (neck/shoulder/upper back): wear/bring a vest or sleeveless top (women may prefer a sports bra).
Lower-body assessments (lower back/hip/knee/ankle): wear/bring shorts above knee length.
Bring any relevant imaging/letters, and your most-used footwear/orthotics if relevant.
If you prefer, we can provide a gown or clinic shorts, and a chaperone is available on request.

Your role vs our role

Your role

Protect appointments and keep cadence.
Do the agreed “minimum viable” rehab most days.
Tell us quickly about friction, flare-ups, or life changes.
Be honest about what you’ll realistically do—so we can design around it.

Our role

Provide clear diagnosis, timelines, and a plan that fits your life.
Progress your loading safely and explain the “why” behind it.
Adapt the plan rapidly when things change.
Keep you focused on outcomes that matter to you.

If something isn’t right

We want you to feel well looked after and clear at every step. If you feel we haven’t provided the service experience you expected, tell us. We’ll put it right quickly—and if we can’t, our Company Promise applies.

Finally

Mindfulness has been shown to help reduce pain in multiple studies. Consider taking time out of your week to try some mindfulness. This could be something as simple as eating without any distractions and focusing on every mouthful. It could be taking a few minutes off your phone and focussing solely on your breath.

How to be successful in physio