As physiotherapists, when treating any injury, we set goals with our patients. Realistic, achievable short term and long term goals that we can work towards. Our goals may be increasing range of motion in a joint, improving strength or flexibility in a muscle and ultimately minimising pain and improving function. We further specify our goals to include measurable definable outcomes. For example ‘ increasing knee range of motion to greater than 90 degrees. To be able to ride 5km without pain, within 2 weeks’.
If you want to succeed, you need goals. Without goals you lack focus and direction. Goal setting also provides a benchmark for determining whether you are actually succeeding.
Steps to Goal Setting:
- Set goals that motivate you. Make sure your goals are important to you and that there is value in achieving them. If you have little interest in the outcome, then the chance of putting in the hard work to achieve your goal is unlikely.
- Set SMART goals:
- Specific- Well defined, clear goals. Having vague goals makes performing a set task difficult.
- Measurable- Include precise dates or amounts so you can measure your degree of success.
- Achievable- make sure it’s possible to attain the goals you set, but challenging enough to be motivating.
- Realistic and relevant- goals should be relevant to the direction you want your life to take.
- Timely- goals must have a deadline.
- Set goals in writing- the very act of writing down a goal makes it real and tangible. It makes you more accountable and you have no excuse for forgetting about it.
- Make an action plan. Write out individual steps, then cross them off once completed. This helps you realise you are making progress towards your ultimate goal.
Goal setting is much more than simply saying you want something to happen. Unless you clearly define exactly what you want and understand why you want it in the first place, your odds of success are considerably reduced.
What are your goals for 2020?
My 2020 challenge
I’ve always enjoyed entering fun runs or having something to train towards. I’ll be the first to admit I’m a fair weather runner, and over the past few years have managed to keep my running goals through the warmer months, but tend to drop the ball during winter. I’ve decided to set the challenge of running 2020km in 2020- something that will require me to keep running year round.
Are you interested in joining the PMPP 2020 Challenge?
If you’re interested in joining the PMPP 2020 challenge download the Strava app and join our community. You can track your progress and see how others are doing too. Check up on me and make sure I’m sticking to my plan!! You don’t need to run 2020km either- pick your own distance/ challenge.
Choose your own goal for 2020. Write it down, speak it out loud. Make it specific, measurable, attainable, relevant and time bound. Make your action plan and stick with it. New year’s resolutions are attainable if your goal setting is done well. If you’d like help setting a training program or action plan towards your health/ fitness goal speak to one of our physiotherapists.