02/02/2026
10 physio tips from 10 years as a physio by Claire
1. Everyone’s different
Same injury, different body, different mind = different experience, different management.
2. Pain ≠ damage.
Pain is influenced by stress, sleep, mood, hormones and past experiences — not just injury severity.
3. Early management sets the tone for the recovery
Allow the body’s natural healing response to take place – in the first 48hrs avoid anti-inflammatories, heat, ice, alcohol. Instead focus on 7-9 below.
4. Load progressively.
Muscles, tendons and ligaments adapt best to gradual challenge over time.
5. Strength is so key.
Improves joint stability and movement control and reduces injury risk.
Adults require minimum 2x a week resistance exercise for best health outcomes.
6. People get the best outcomes when they follow our advice
Not because we’re always right! But because we get so much information about your injury by the outcome of your self-management that guides us on the next step.
7. Sleep is non-negotiable.
Growth hormone release and tissue regeneration peak during deep sleep.
8. Stress slows recovery.
It increases your pain sensitivity and delays healing. Learn calming breathing and consider addressing the causes of your stress.
9. Nutrition matters.
Protein and adequate energy are vital for tissue repair.
10. Working together gets results.
This goes for you and for us Physios.
We regularly discuss and share knowledge with each other, with your class instructor, your GP, your employer, anyone relevant, so that we can give you the best-informed management.
When you involve your personal community and/or other health practitioners – the support and approach to all aspects of your well-being can make all the difference.
As you can see – Physio and injury management is about a lot more than the pain and the structural changes. Our bodies are complex and made up of many different systems that are intertwined and affect each other.
Having consideration for all these aspects and taking care to notice what each individual needs, has undoubtedly made a huge difference in my Physiotherapy care and shown immediate results in people’s outcomes.
More about Claire at:
https://nzappts.gensolve.com/recharge_physio/clinician/details/claire_vanderpoel
