Should rehab exercises hurt at all?
A little effort is normal, because exercise asks tissue to do more than it is used to. A lot of pain is not.
The aim is a level you can talk through. Think of tiredness and a dull stretch as acceptable, and sharp or lingering pain as a signal to adjust.
What is the traffic-light guide?
This is a general guide. Your physiotherapist may set different limits for your injury.
- Green: mild ache or muscle tiredness, settles within an hour or two. Carry on.
- Amber: more pain than that, or the joint feels stiff the next morning. Do fewer repetitions or use less weight, and tell your physiotherapist.
- Red: sharp, stabbing or burning pain, new swelling, heat, giving way or numbness. Stop and ask.
Write down the colour next to each exercise for a week. That one page helps us more than a long description.
What is the 24-hour rule?
Look at how you feel the next morning. If it is the same as before or better, you can keep the same exercises or add a little.
If it is clearly worse, drop back to the last comfortable level, rest the joint with gentle walking and message your physiotherapist. Our page on rehabilitation setbacks explains what a flare can mean.
What can I do for soreness?
Gentle walking, a warm shower and a rest day help muscle soreness. Read heat or ice for how to choose, and rest or move after injury for how to balance the two.
In Ipoh’s heat and humidity, drink water and avoid doing the exercises in the hottest part of the afternoon. Tired, dehydrated muscles complain more.
When do I stop and call someone?
Contact your physiotherapist or doctor for red-light signs, or if pain wakes you at night. After surgery, contact your surgeon’s team first. For more on this, see reassessment and discharge.
If you ever have chest pain, severe breathlessness or faint, seek urgent care straight away.
Can I get the exercises checked at home?
The fix is usually a small change in position or speed that is easy to see in your own living room. Home physiotherapy across Ipoh is available now, and our Canning Garden centre, near Fatimah Hospital, is opening soon.