Introduction

Remember the story of Goldilocks and the Three Bears? Goldilocks tried three bowls of porridge — one too cold, one too hot, and one just right. Believe it or not, that same principle applies to rehabilitation and recovery.

At Momentum Health, we often tell clients that progress in rehab isn’t about doing the most or the least — it’s about finding that sweet spot where your body can adapt, heal, and grow stronger.

Let’s explore how to find your own “Goldilocks Zone” in recovery.

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Too Little: The Cold Porridge

When you’re dealing with pain or injury, it’s tempting to avoid movement altogether. Maybe you’re worried about making things worse, or you’ve been told to “just rest.”

While rest can be important in the early stages, doing too little for too long can actually slow recovery. Without movement, your body misses the opportunity to:

• Rebuild tissue tolerance
• Improve circulation
• Restore mobility and strength

Think of this as the “cold porridge” phase — it feels safe, but it’s not giving your body what it needs to get better.

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Too Much: The Hot Porridge

On the flip side, some people dive in headfirst — pushing through pain, doing extra sets, or returning to sport before their body is ready. This “too much” approach can:

• Flare up symptoms
• Delay healing
• Cause frustration and setbacks

In rehab, more isn’t always better. Pushing too hard can over-stress healing tissues that still need time and progressive loading.

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Just Right: The Goldilocks Zone

Here’s where the magic happens.

The “Goldilocks Zone” is that middle ground — enough challenge to stimulate healing, but not so much that you trigger new pain or inflammation. It’s about graded exposure: slowly reintroducing movement, strength, and function in a controlled, intentional way.

When you’re in this zone, you’ll likely notice:

• Small but steady improvements in pain and strength
• A manageable level of discomfort (not sharp pain)
• A sense of progress without constant flare-ups

A little discomfort is normal — it means your body is adapting. The key is finding the right dose of movement for your stage of recovery.

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Finding Balance with Momentum Health

Our clinicians at Momentum Health in St. John’s specialize in helping you find that “just right” point for your body. Whether you’re recovering from an injury, surgery, or chronic pain, we design individualized rehab plans that balance challenge with safety.

You’ll learn when to push, when to rest, and how to listen to your body’s signals — so you can move confidently and recover efficiently.

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Key Takeaway

Rehab success isn’t about doing the most — it’s about doing what’s just right for you.

✅ Too little = no progress
✅ Too much = flare-ups
✅ Just right = consistent, sustainable recovery

If you’re not sure where your “Goldilocks Zone” is, our team can help guide you there.

👉 Book your appointment today with Momentum Health and start moving toward recovery that’s just right for you. 🌟

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