How To Know If You’re Progressing in Your Rehab: 3 Key Questions to Ask Yourself

Recovering from an injury can be a challenging journey, but knowing whether you're on the right track doesn't have to be complicated. If you’re in the midst of rehab and wondering if your efforts are paying off, asking yourself these three simple questions can help you gauge your progress and keep your recovery moving in the right direction.

1. Is Your Pain Decreasing Over Time?

Pain is often one of the biggest indicators of recovery. As you progress through rehab, you should notice a gradual decrease in pain during both activity and rest. That may include stiffness, discomfort, or pain during activity.

If your pain isn’t changing, or increasing, it may indicate that your current rehab plan needs to be adjusted. Maybe, the intensity or volume of your rehab increased and the pain you feel after the session may be DOMS (delayed onset of muscle soreness). Often times, pain can inhibit muscle activation to certain muscle groups in order to protect itself and overtime the muscle can become weaker. This is actually quite common in chronic patellar tendinopathy and low back pain. Which is why strength training is extremely important with rehab.

And while a decrease in pain can be an indicator of recovery, we should always keep in mind of the following (below):

2. Are Your Strength, Mobility, and Function Improving?

Rehab isn’t just about eliminating pain; it’s about restoring your strength, mobility, and functional movement. Ask yourself:

• Are exercises feeling easier or more controlled?

• Can you handle increased resistance or duration in your rehab program?

• Is your range of motion improving?

When to Be Concerned: If you feel stuck—lacking progress in strength, flexibility, or overall movement quality—it’s worth seeking professional guidance. A good rehab program should deliver noticeable improvements over time.

3. Are You Getting Back to Your Daily and Recreational Activities?

One of the most rewarding aspects of injury rehab is returning to the things you love, whether that’s walking without discomfort, playing sports, or simply enjoying everyday activities. Progress is marked by your ability to resume these tasks without pain or compensatory movements.

When to Be Concerned: If your symptoms persist or if certain activities continue to feel out of reach, it could be a sign that your recovery needs a more personalized approach.

Take the Guesswork Out of Your Recovery

Rehab is a process, and it’s okay to have questions along the way. But if you’re unsure about your progress or feel like you’ve hit a plateau, we’re here to help.

At Pinnacle Rehab and Performance, we specialise in personalised injury rehab plans that get results. Whether you’re dealing with chronic pain, recovering from surgery, or looking to regain your athletic edge, our expert team is ready to guide you every step of the way.

Book your appointment today and take the first step toward a faster, more effective recovery. Your comeback starts here!