If you are recovering from an episode of injury or illness, or even if you are just looking for optimal performance and wellness, taking control of different aspects of your life will prove to be a key in achieving your goals. The following 4 key aspects allow you to take responsibility and control, and will help optimise your recovery and function. Further sections in this work book, or discussing these aspects with your exercise therapist, will provide you with more information on optimising these four corners.

The right type and amount of movement is vital to your bodies healing process following an injury. The loading of physical structures such as muscles, ligaments, tendons and bones stimulates the growth and strengthening of these tissues. Continuing to move also stimulates blood flow to the injured area, ensuring a supply of vital nutrients and waste removal.

However, moving in the wrong way or too much may in re-aggravate or worsen your injury. The movement programme designed by your Exercise Therapist will ensure you get enough of the right type of exercise and movement

Eating the right amount and the right type of food will ensure that specific nutrients are available for tissue repair and hormone function; as well as ensuring that your body is in an anabolic state – the state required for tissue growth and recovery.

Drinking enough water allows hydration of your body’s joints, enabling cartilage, spinal discs and nerves to function in the way they should.

Eating too little, too much or unhealthy foods will alter your healing state, and contribute to overall poor vitality and health.

See your exercise therapist and the ‘Nutrition for Injury Recovery’ section in this workbook.

It’s simple. Your body heals when you rest. It is important to get the right amount and type of rest while stimulating growth and repair with movement and exercise. Balance between rest and activity is the key here. Essentially this means resting and sleeping during the times when your body is in it’s ‘wind down state’. During nighttime rest, your body undergoes its physical repair between the hours of 11pm and 1am. Therefore, getting to sleep by 10.30pm and waking before 8am is the key to optimising your rest patterns and healing.

Other ways of optimising rest includes relaxation techniques and 15 to 20 minute “Power Naps” during the day.

Excessive stress, inability to moderate emotional responses and negative thought patterns all contribute to detrimental physical states that may interfere in the healing process. In contrast, positive thought patterns, positive emotions, and little stress can lead your physical body into a relaxed state, enhancing the healing process. Practicing positive affirmations, setting / working towards realistic goals, moderating stressful elements of your life and practicing relaxation techniques will all aid in your recovery. For more information see sections later in this workbook or discuss this with your exercise therapist.