Move Freely | Physiotherapy & Sports Injury Clinic | Edinburgh

Setting Physiotherapy goals

physiotherapy goals

Now one week into 2023, many of us are thinking about our goals for the year. Of course, setting goals is one piece of the puzzle but staying motivated and achieving them is a challenge we all face. To help, we’ll review some tips for setting and achieving your goals in 2023.

Set a clear, measurable long-term goal. 

Pick a date, and set a clear goal. For example, this could be exercising two times per week for the whole of 2023 or playing 18 holes of golf by 01/04/2023 after having back pain. This is your north star. This makes it measurable and realistic. Locking something into your diary that keeps you accountable will get you focused faster and set you on track for success in 2023. So mark your calendar now with something to work towards.

Define key milestones

Work backwards from your main goal with small, realistic milestones. Don’t try to do too much too soon – this can lead to burnout or injury. Instead, start with small, attainable targets and build up gradually. For example, reverse engineer your journey. If you aim to play 18 holes without back pain, do the following. 

  • play nine holes by 15/03/2023
  • play four holes by 01/03/2023
  • hit 100 balls at the driving range by 20/02/2023
  • hit 50 balls at the driving range by 01/02/2023 
  • swing gold club without back pain in garden 25/01/2023 

Make a plan of small actions that will make your goal a reality.

Once you’ve set your goals, you must create a plan for how you will achieve them. It can be tough to see yourself achieving your big goal, but it’s easy to look one action step in front at a time.

This might look something like this:

  • Do a google for a physiotherapy clinic in Edinburgh that specialises in back pain 
  • Check the google reviews of each clinic to make sure you go to the best place 
  • Make an appointment with the Physio 
  • attended the physio appointment 
  • Follow the Physio’s advice and rehab plan 
  • mark all your rehab dates in your diary 
  • Go to every follow-up physio session 
  • book driving range session when your Physio recommends that it’s safe to do so 
  • go to the driving range, hit 50 balls 
  • go to the driving range, hit 100 ball 
  • play four holes of golf 
  • play nine holes of golf 
  • play 18 holes of goal – GOAL ACHIEVED 

Tracking your progress can also be helpful – through a journal or simply keeping track of your rehab session on a spreadsheet. Seeing the progress, you’re making can be a huge motivator. It’s also a critical step in keeping yourself accountable. The habit of logging and tracking sessions keeps you checking in on yourself, especially when you lack motivation. Remember, you are responsible for your success.

Don’t be too hard on yourself.

It’s important to remember that everyone has off days and setbacks are a natural part of the journey. It’s about progress, not perfection. When things don’t go to plan, rest, reflect and go again. It’s not always about how fast you progress – but how much you’re willing to try.

Overall, setting and achieving goals takes time, effort, and motivation. But with some planning, you can make 2023 the year you finally tick off those January goals.

If you need help working towards your goals or have a pain you need to get sorted, we are always here to help you

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