There’s no shortage of information out there about physiotherapy, injury recovery, and exercise, and it’s not always easy to know what’s accurate. As physiotherapists, we often hear the same questions and misconceptions from our patients—some of which can be tricky to fully explain in a single session. In this blog, we’re diving into some of the most common physiotherapy, fitness, and health myths, and providing clear, evidence-based explanations to set the record straight. Here are a few of the misconceptions we hear most often:

Myth 1: Physiotherapy exercises need to be done every day
Debunked: Contrary to popular belief, physiotherapy exercises don’t need to be done every day to be effective. Just like medication comes with a prescribed dosage, physiotherapists provide guidance on the appropriate volume and frequency of exercises based on your condition and stage of recovery. Muscles and tissues need time to rest and adapt, and overloading them without adequate recovery can lead to fatigue or even setbacks—especially in cases of overuse or repetitive strain injuries. Rest periods are just as important as exercise sessions, helping to promote healing and prevent further strain. If you’re unsure about how often to do your exercises, ask your physiotherapist to ensure you’re following the right plan. Consistency over time, not daily repetition, is what drives real progress.

Myth 2: Running and high-impact activity is bad for your knees and joints.
Debunked: Despite the common belief that running and high-impact activities are bad for your joints, research shows that they can actually be beneficial when done correctly. Running helps strengthen the muscles surrounding the joints, improves joint lubrication, and provides significant cardiovascular health benefits. Additionally, impact activities like running can play a role in preventing osteoporosis by promoting bone density and strength. Recent studies suggest that with proper footwear, technique, adequate rest, and gradual increases in duration and speed, running can support overall joint health rather than harm it. However, like any form of exercise, its benefits are individualized—those with pre-existing joint or bone conditions, such as advanced osteoarthritis or osteoporosis in the hips, knees, or feet, may need to discuss modifications or need alternative approaches, like water running. For otherwise healthy individuals, running is far more helpful than harmful when incorporated safely and progressively.

Myth 3: Rest is the best way to recover from an injury
Debunked: While rest is essential in the initial stages of an injury to allow tissues to heal, prolonged inactivity can actually slow recovery. The length of the rest period depends on the severity of the injury, but once the acute phase has passed, movement and exercise become important. This is especially true for tendon injuries, where gradual loading is necessary to rebuild strength and resilience in the tissue. Many tissues won’t adapt or heal properly without the right amount of load, and this is where physiotherapy plays a key role. Recovery is all about balance—too much rest can lead to stiffness and weakness, while too much exercise can cause issues with overuse. A physiotherapist helps find the "Goldilocks effect"—not too much, not too little, but just the right amount of rest and movement to optimize healing. Through their expertise, they can guide you on when to rest and when to exercise to ensure the best possible recovery.

Myth 4: Taping will help heal my injury
Debunked: Taping can be a useful tool in injury management, but it’s important to remember that it won’t heal an injury on its own. Instead, think of it as a helpful addition to a well-rounded rehabilitation plan. There are two main types of tape: kinesiology (K) tape and structural athletic tape, each with its own purpose. K-tape is stretchy and doesn’t provide much structural support, but it can enhance proprioceptive awareness—essentially giving your brain feedback to help control movement—and may help reduce pain by altering sensory input. On the other hand, structural athletic tape (the rigid white tape) offers more support by restricting movement, which can help protect an injury and provide stability during healing. While taping can play a role in recovery, it should always be combined with other physiotherapy treatments like manual therapy, exercise therapy, progressive loading, and education for the best results.
We hope this blog has helped clear up some of the common question surrounding physiotherapy and injury recovery. If you have more questions or would like personalized advice, don't hesitate to reach out to us. If you're in the New Westminster or Lower Mainland area and would like to see a physiotherapist, give us a call at 604-553-1203 or visit us online at www.royalcityphysio.com. We’re here to help you feel your best and guide you on your journey to recovery!
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