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Exercise therapy questions & evidence

Exercise is not the homework after the real treatment. For most muscle and joint problems, it is the treatment. Here is what patients ask us, and what the research shows.

Reviewed by Elias Nghaywe, DPT, MScUpdated 24 October 20267 min read5 studies

Elias Nghaywe in the clinic training area with kettlebells behind him

Your questions, answered

What patients ask us most about exercise therapy, in plain words.

What is exercise therapy?

Exercises chosen for your problem, your level and your goal: strength, mobility, control and balance, increased step by step. It is different from a general gym plan, because it is built from your assessment and adjusted as you improve.

Will exercise make my pain worse?

Some discomfort while exercising can be safe and expected. What matters is how your body responds afterwards. We show you how much is fine for your case, and we adjust the exercise rather than stopping completely.

I have back pain. Shouldn't I just rest?

For most back pain, staying active helps more than resting in bed. Exercise is one of the best-supported treatments for back pain that keeps coming back or has lasted for months.

How long until I feel a difference?

Many people feel better within two to six weeks. Real strength changes take longer, usually six to twelve weeks of regular work.

How often do I need to do it?

Usually short sessions several times a week at home, plus progressions at the clinic. Doing a little consistently works better than doing a lot occasionally.

Do I need a gym?

No. Most plans start with your own body weight, a resistance band or simple equipment at home. If you already train, we build your rehab into your training.

Can exercise prevent injuries?

Yes. Strength training in particular cuts the risk of sports injuries considerably. The numbers are below.

What the research shows

Key findings from systematic reviews, randomised trials and major studies indexed on PubMed. Numbers link to the full references below.

Long-lasting low back pain

Cochrane review

Exercise reduced pain compared with no treatment, usual care or placebo, by an amount that is clinically important for patients.[1]

Knee osteoarthritis

Cochrane review · 44 trials

In 3,537 people, high-quality evidence showed exercise reduced knee pain by about 12 points on a 0–100 scale and improved physical function by about 10 points, with benefits still present two to six months after treatment ended.[2]

Preventing sports injuries

Meta-analysis · high strength

Strength training reduced sports injuries to about one third (relative risk 0.34), with high strength of evidence. Every 10% increase in strength-training volume lowered injury risk by more than four percentage points.[3]

Fewer acute and overuse injuries

Meta-analysis · 25 trials

Across 26,610 participants, exercise programmes reduced both acute and overuse injuries; balance (proprioception) training roughly halved injury risk, and overuse injuries could be almost halved.[4]

Better together: knee osteoarthritis

Randomised trial

Exercise therapy combined with manual (hands-on) therapy gave better results at one year than exercise therapy alone.[5]

How we use it at Dr. Phyx

Every plan includes exercise, matched to your assessment and your goal, whether that is sitting at a desk without pain, carrying your children, or getting back on the pitch. We combine it with hands-on care and, when useful, targeted techniques.

Between sessions we check in on WhatsApp to see how you are doing with your exercises, and adjust them when needed.

Always by a qualified specialist, after a full assessment, because your health comes first.

When we are careful

Exercise is safe for almost everyone when it is matched to you. Get medical help first if you have:

  • Chest pain, unusual breathlessness or dizziness during activity
  • Back pain with numbness around the groin or buttocks, new problems controlling your bladder or bowels, or weakness getting worse in a leg: seek urgent medical care
  • Severe pain at night that does not change with position, unexplained weight loss or fever
  • A recent injury with major swelling, or you cannot put weight on the leg

Want an exercise plan built for you?

Send us a message on WhatsApp. We will tell you honestly whether it suits your case, and book a first assessment if it does.

Ask on WhatsApp

References

  1. Hayden JA, Ellis J, Ogilvie R, Malmivaara A, van Tulder MW. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9:CD009790. PubMed · doi:10.1002/14651858.CD009790.pub2
  2. Fransen M, McConnell S, Harmer AR, et al. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2015;1:CD004376. PubMed · doi:10.1002/14651858.CD004376.pub3
  3. Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018;52(24):1557-1563. PubMed · doi:10.1136/bjsports-2018-099078
  4. Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877. PubMed · doi:10.1136/bjsports-2013-092538
  5. Abbott JH, Chapple CM, Fitzgerald GK, et al. The incremental effects of manual therapy or booster sessions in addition to exercise therapy for knee osteoarthritis: a randomized clinical trial. J Orthop Sports Phys Ther. 2015;45(12):975-983. PubMed · doi:10.2519/jospt.2015.6015

This article is general information reviewed by a physiotherapist. It is not a diagnosis or a personal treatment plan.