The 4 Most Common Misconceptions About Rehab And What Actually Works

Rehab can feel confusing, especially when you’re dealing with pain, injury, or frustration about how long things take to improve. There’s a lot of conflicting advice out there, and it’s easy to fall into habits that slow progress without realising it.
Here are four of the most common rehab misconceptions we see in the clinic, and what actually helps you recover faster and feel better.

1. “Rest will fix it.”

Rest has its place, especially in the early days of an injury but it’s rarely the full solution. Too much rest can actually make you stiffer, weaker, and more sensitive.
What works: Gradual movement. Controlled loading. Building strength and confidence again. The right amount of movement often speeds up healing far more than complete rest ever will.

2. “If it hurts, I’m making things worse.”

Pain can be scary, but it doesn’t always mean damage. During rehab, feeling some discomfort is normal and a healthy part of rebuilding tolerance.
What works: Understanding your “acceptable pain window”, we use a scale out of 10 in the clinic to help you manage well. A bit of ache is okay; sharp, escalating, or long-lasting pain is not. Learning the difference helps you keep progressing without fear.

3. “I need to fix everything before I start exercising again.”

Waiting for a perfect, pain-free starting point can hold you back for weeks or months and you will have other areas to rehab and build back up.
What works: Starting where you are. You don’t need to be 100% to safely return to movement. With the right plan, you can train around pain, strengthen the area, and build capacity as you go.

4. “Rehab should look complicated to be effective.”

Don’t let Instagram get in your way! Fancy exercises and long programs can look impressive, but simple, consistent work usually wins.
What works: Clear goals, targeted exercises, and sticking to a plan long enough to see change. Consistency beats intensity every time.

Good rehab isn’t about resting forever, avoiding pain, or waiting until everything is perfect. It’s about giving your body the right amount of load, at the right time, with a plan you can follow confidently.
If you’re unsure where to start or feel stuck, seek out some professional help to get you through!!