If you’ve recently suffered an injury, you may be wondering: Should I rest completely, or should I keep moving? It’s a common question, and the answer isn’t as simple as “yes” or “no.” The reality is, both complete rest and pushing through too soon can delay your recovery. The key is finding the right balance.
In this post, we’ll break down the best approach to healing from an injury and how to avoid common mistakes that can set you back.
What Happens to Your Body After an Injury?
Whenever you experience an injury—whether it’s a sprained ankle, strained back, or sore knee—your body immediately responds with inflammation. This is a natural healing process where blood rushes to the injured area to repair damaged tissues.
This initial inflammatory phase lasts about three days, during which you might notice swelling, bruising, or stiffness. While this reaction is necessary for healing, it needs to be properly managed to avoid long-term issues.
Why Complete Rest Can Be Harmful
It may seem logical to completely rest an injured area to avoid pain, but too much rest can actually slow your recovery.
Here’s what happens if you don’t move at all:
✔️ Inflammation stays trapped in the injured area instead of being pumped out by movement.
✔️ Scar tissue builds up, creating stiffness and limiting flexibility.
✔️ Recovery time doubles, making it harder to regain full function.
In the past, doctors recommended complete rest for injuries, but research now shows that gentle movement is a far better strategy for most soft tissue injuries.
What Happens If You Push Through the Pain?
On the flip side, doing too much too soon can backfire. If you ignore your injury and continue running, playing sports, or lifting heavy weights, your body will react with even more swelling and inflammation to force you to slow down.
This can:
❌ Increase your pain levels.
❌ Cause further damage to the injured tissue.
❌ Prolong your healing process even more.
The Best Approach: The Sweet Spot Between Rest & Movement
So, if full rest is bad and pushing through is also bad, what’s the best way to recover? The answer lies in controlled, gradual movement.
Here’s a general timeline for recovery:
📌 Days 1-3: Allow swelling to settle while performing gentle movements (e.g., ankle circles, light stretching, pain-free range of motion).
📌 Days 4-14: Gradually increase weight-bearing activities, like walking or light exercises, but avoid twisting or impact movements.
📌 After 2 weeks: If your pain has decreased, start adding more challenging activities, such as light jogging or controlled strength training.
⚠️ If your pain lasts more than two weeks, you should see a physical therapist. If it’s been six weeks and you still haven’t recovered, scar tissue may have formed, making it much harder to regain full mobility.
When Should You Seek Professional Help?
If you’re unsure whether you’re progressing correctly, don’t wait too long to seek expert guidance. A skilled physical therapist can help you:
✅ Understand how severe your injury is.
✅ Develop a customized recovery plan.
✅ Prevent long-term stiffness and scar tissue buildup.
At Sports Performance Physical Therapy, we help people recover from injuries safely, without unnecessary delays. Whether you’re an athlete looking to return to competition or just want to move pain-free, our team can guide you in the right direction.
Final Thoughts
The worst thing you can do after an injury is either extreme—resting too much or pushing too hard. Instead, respect the healing process, keep moving within safe limits, and adjust based on your body’s response.of risking long-term damage, take control of your health today.
As always, we hope this helps! For any questions and all suggestions, please email us at TeamSP@SportsPerformancePT.com
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– Dr. Chris
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