Why Recovery Isn't a Straight Line (And Why That’s Okay)

When you’re working through an injury or persistent discomfort, it’s completely natural to want results, fast!

You do the stretches, book the treatments, rest when needed, maybe even overhaul your training and nutrition… and still, some days feel like a step backwards.

If that sounds familiar, this one’s for you.

Recovery is not linear — and it was never supposed to be.

Most of us hold a subconscious belief that recovery should look like a steady upward line: consistent improvement, fewer flare-ups, more mobility, less pain. But in reality, healing tends to look more like a messy graph, full of ups and downs, bursts of progress, dips, plateaus, and surprises.

Think of it like a rollercoaster.

When you’re on a rollercoaster, the dips feel intense, right? You might feel like you’re dropping or spiralling, but the bigger picture? You’re still on the ride, and you're still moving forward. That’s how recovery works too.

Zoom in vs. Zoom out

If you zoom in on any part of a healing journey, whether it's a rehab program, a mobility routine, or simply learning to manage chronic tension, it might look like you're going backwards at times. Pain might spike. An old ache might return. You might have a “bad week.”

But zoom out, and you’ll likely see something completely different:

➡️ The dips are shorter than they used to be

.➡️ The intensity is lower.

➡️ Your recovery time is quicker.

➡️ You’re more in tune with your body.

That is progress, even if it’s not always easy to feel it in the moment.

Setbacks don’t mean failure

Here’s something I often say to clients: Setbacks are not the opposite of healing, they’re a part of it.

Sometimes, a flare-up happens because you pushed your body in a new way. Sometimes, it’s your nervous system signalling that it’s overwhelmed. Sometimes, life just gets in the way. But setbacks don’t erase your progress. They offer an opportunity to learn, listen, and course-correct.

What you can do on the down days

If you’re in one of those tougher phases of recovery right now, here are a few helpful reminders:

• Don’t panic. One off day doesn’t mean you're back to square one.

• Check your nervous system. Stress, sleep, and breathwork all play a role in how we experience pain — box breathing or long exhales can be a great tool.

• Reach out. Sometimes all you need is a quick check-in or reassurance to recalibrate your plan.

• Reflect. Look back at how far you’ve come, not just how far you have to go.

Final thoughts

The journey to feeling better is rarely clean and tidy. But it’s still a journey forward.

So, if you're feeling frustrated with a flare-up or thrown by a dip in your progress, remember: the graph still points up. And you're still doing the work.

If you’re unsure what phase of recovery you're in right now, or just want a bit of support, feel free to drop me a message or book in for a check-in session. We’ll make sense of where you are, and what your next best step is.

You’ve got this. Even when it feels a little wobbly.