“A few physio sessions will fix my pain and I won’t have to worry about it anymore.”
This is one of the most common (if not THE most common) misconceptions people have when it comes to injury recovery. When you’re in pain, it’s totally normal to want a quick fix. And sometimes, that’s exactly what hands-on treatment or soft tissue work provides: short-term relief.
But here’s the thing: short-term pain relief isn’t the same as long-term recovery.
You might think, “Well, I saw a physio three times and the pain went away!” That might be true—for now.
But was the cause of the injury properly assessed and treated? What are the long-term implications if it’s not?
These are crucial factors to consider if you want to heal fully, reduce your risk of reinjury, and get back to doing what you love.
Case study: The rolled ankle that’s more than just a sprain
Let’s take a real-life example.
A 70-year-old woman trips stepping up onto the gutter and rolls her ankle. The result? A lateral ankle sprain.
After some acute treatment—icing, mobilisation, maybe even strapping—the swelling, bruising, and pain resolve.
Problem fixed, right? WRONG!
First, we need to ask: Why did she trip?
Yes, it could have been a simple lapse in concentration.
But it could also be due to:
- Reduced balance (static or dynamic)
- Decreased lower limb strength
- Poor coordination and proprioception
These are all critical elements of health that should be assessed and treated.
By addressing the cause of the fall, we reduce her risk of falling again and improve her overall mobility and independence.
Secondly, what about the long-term effects of that sprain?
Even if the ankle looks fine and pain is gone, research shows that injuries like this often have lingering impacts unless fully rehabilitated. These may include:
- Decreased range of motion and increased stiffness
- Reduced strength and joint stability
- Poor balance and altered walking patterns
- Increased risk of developing chronic conditions, such as arthritis
Recovery takes time and that’s okay
Musculoskeletal injuries can take weeks, sometimes months, to heal properly. That’s not a sign of failure—it’s just part of the process.
What’s important is to be patient, stay committed, and understand this truth: The more time and effort you put into your rehab, the better the long-term outcome.
Misconception #2: “I’ve been told my injury is chronic—so I’ll have it forever”
This one comes up all the time.
Many people with chronic injuries believe they just have to “live with it.” But in many cases, that’s simply not true.
A chronic injury is one that lasts longer than three months. It often develops slowly over time, rather than from a single incident.
Yes, once an injury becomes chronic, it can be more complex. Treatment might take longer and require a more targeted plan.
But chronic doesn’t mean forever. It only describes how long you’ve had symptoms—not how long you will have them.
Chronic injuries can be frustrating, and often come in waves. You might have stretches of being pain-free, followed by flare-ups with increased pain, stiffness, or swelling. These flare-ups usually happen for a reason—stress, fatigue, poor movement patterns, or skipped rehab work.
So, what can you do about getting treatment for the back pain that always hangs around after a long day? Or the shoulder pain that keeps you up at night?
- Get a proper assessment to address both the chronic injury and the underlying causes
- Start strengthening core muscle groups (for example, to manage back pain)
- Develop a routine that reduces flare-ups and keeps you active
You don’t have to live with it. You just need a plan that works for you.
Misconception #3: “Incorporating weights into my Pilates sessions will make me injure myself even more”
Not true.
In recent years, clinical Pilates has become one of the most effective rehab tools for a wide range of injuries and conditions. It focuses on deep core muscles and joint stabilisers—often smaller, deep-lying muscles that play a key role in supporting movement and protecting joints.
But traditional strength training has a place in rehab too. It targets larger muscle groups (like glutes and lats), which help with:
- Walking and stair climbing
- Posture and movement efficiency
- Joint stability and fall prevention
- Improving bone density
Combining Pilates with light resistance training gives you a more comprehensive and balanced approach to rehab. It targets both small stabilisers and large movers—key for full recovery and future injury prevention.
Yes, lifting weights might seem intimidating at first—but when guided by a professional, it’s safe, effective, and often the missing piece in your recovery puzzle.
Ready to understand your body better and start the right rehab plan?
Book a Full Body Assessment today and take the first step toward long-term results.
References
- Afonso, J., Rocha-Rodrigues, S., Nikolaidis, P. T., Clemente, F. M., & Sarmento, H. (2021). Strength training is as effective as stretching for improving range of motion: A systematic review and meta-analysis. Sports Medicine, 51(5), 853–870. https://doi.org/10.1007/s40279-020-01370-z
- Behm, D. G., Kay, A. D., & Trajano, G. S. (2024). Chronic effects of static stretching exercises on muscle strength and power: A systematic review. Sports Medicine – Open, 10(1), 45. https://doi.org/10.1186/s40798-024-00706-8
- Centers for Disease Control and Prevention. (2023). Health benefits of strength training.
- Mortaş, H., Demirkan, A., & Köklü, Y. (2024). Effects of static stretching and full range of motion resistance training on flexibility and strength in untrained individuals. BMC Sports Science, Medicine and Rehabilitation, 16(1), 142. https://doi.org/10.1186/s13102-024-00934-1
- New York Post. (2025, April 24). Easy 5-minute workout can boost muscle strength, heart health, and flexibility. https://nypost.com/2025/04/24/health/easy-5-minute-workout-can-boost-muscle-strength-heart-health/
- Wang, Y., Wang, C., Wu, C., & Hu, Y. (2025). Eccentric training improves physical function and flexibility in older adults: A randomized trial. Journal of Aging and Physical Activity, 33(2), 115–124. https://doi.org/10.1123/japa.2024-0025
- Zhou, S., et al. (2023). Effects of dynamic and static stretching on sports performance: A meta-analysis. Journal of Sports Sciences, 41(7), 765–777.
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