Physiotherapy Exercises: How Much Is Enough?
- Terra Osteopathy
- May 22
- 3 min read
Physiotherapy Exercises: How Much Is Enough?
When I give exercise programs to patients, one of the first questions they ask is:
How many repetitions? How long should I train? How much is enough to make progress?
These are valid questions — and the answers can vary from one person to another.
No Universal Formula
The right dose of exercise depends on several key factors:
The specific condition or pathology, the patient’s age and gender, the severity of the injury, and how long the symptoms have been present.
For example, someone recovering from a recent sports injury won’t follow the same plan as someone dealing with long-standing lower back pain.
That’s why each rehabilitation program must be personalized. A one-size-fits-all approach doesn’t work in physiotherapy. The body’s response to load, rest, and progression is unique in each case.
Why Exercise Therapy Works
Over the past decade, exercise therapy — especially strength training — has emerged as a gold standard in the conservative management of joint and muscle pain.
Well-designed studies have repeatedly demonstrated that structured physical activity can improve mobility, decrease pain, and restore function. This is true for a wide range of conditions, from osteoarthritis and tendinopathy to post-surgical rehabilitation.
Furthermore, exercise therapy allows practitioners to measure progress, adapt load, and support long-term recovery — something passive treatments can’t offer alone.
When Will You See Results?
Patients are often eager to know how soon they will feel better. While some relief can come quickly, true tissue changes, like increases in muscle mass and strength, typically appear after about six weeks of consistent training.
Consistency is key — it’s not about pushing hard once, but training smart over time.
Daily Volume: Finding the Right Balance
There’s a fine line between doing too little and doing too much.
• Too little, like a casual Sunday stroll, might feel safe but won’t drive real progress.
• Too much, especially too soon, can lead to overtraining, fatigue, or even injury recurrence.
For strength work, I often recommend:
10 repetitions of 5-second contractions, which forms one set.
Depending on the patient’s fitness level and recovery capacity, this can be repeated 2 to 4 times, with appropriate rest between sets.
Monitoring how you feel during and after each session is essential to adjust volume safely.
Stretching: Clearing Up the Myths
Stretching is a common part of many routines, but misinformation is everywhere.
At Studio On., we use research-backed protocols. The most effective approach, supported by evidence, is:
3 repetitions of 15-second static holds per muscle group.
There’s no need to hold stretches for multiple minutes or repeat endlessly. Simplicity and consistency matter more than complexity.
Chronic Pain Doesn’t Mean Permanent Pain
Chronic pain is defined by duration — pain lasting more than 12 weeks. It doesn’t mean you’re doomed to suffer forever.
Often, chronic pain includes:
• Limited joint movement
• Muscle imbalances
• Central nervous system sensitization
Another major factor? Beliefs. Many patients feel discouraged after seeing an MRI or X-ray. But scans don’t always explain pain. You can have disc bulges or joint degeneration without any symptoms.
Understanding this can be liberating — and it’s a key step in recovery. With the right movement strategy, even patients with chronic pain can regain full function and live pain-free.
Need Guidance?
I’m a physiotherapist and osteopath trained in evidence-based practice, based in Phnom Penh. Whether you’re dealing with an acute injury or long-term pain, I can help guide you through a tailored exercise program that fits your needs.
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