By Christine Christianson, MScPT
No matter how often or safely you train, injuries happen. What matters most is how you recover. A smart, supported recovery plan can get you back to doing what you love stronger and more resilient than before.
Here’s the game plan:
- Start with R.I.C.E.
In the first 24–48 hours after an injury, start with managing inflammation and pain. Follow the R.I.C.E method:
- Rest: Give your body a break. This isn’t the time to push through pain.
- Ice: Apply ice packs for 15-20 minutes every couple of hours to reduce swelling.
- Compression: Wrap the injured area to help control inflammation.
- Elevation: Raise the injured limb above heart level when possible to minimize swelling.
- Get a Professional Assessment
Not all injuries are equal. A physio or doctor can help determine the severity of your injury, identify contributing factors, and design a customized treatment plan. The sooner you know what you’re dealing with, the better your recovery.
- Start Your Rehab Exercises
Once the initial inflammation settles, the real work begins. This is when you start to do your targeted rehab exercises. They can help rebuild strength, increase your range of motion, and prevent injuring the site again in the future.
A general rule for rehab exercises is your program should evolve as you heal. Start with gentle mobility and progressing to sport-specific drills. Your physio will give you tailored exercises for each phase of recovery.
- Don’t Overlook Manual Therapy
Hands-on techniques and treatments like massage, joint mobilization, and dry needling are great to get when doing your rehab exercises. Balancing both can relieve pain, improve mobility, and promote tissue healing faster.
- Keep Moving Within Your Limits
Total rest can lead to stiffness and muscle loss. But you don’t want to over-do it too quickly and re-injure yourself. Your physio can guide you through safe, modified activities that maintain fitness without aggravating the injury. Staying active (slowly and safely) supports both your body and your mental well-being.
- Return to Sport Gradually
The final stage of recovery isn’t just about being pain-free – it’s about being ready. A gradual return guided by your physio helps ensure you’re strong, stable, and confident before diving back in. Think of it as performance prep, not just injury rehab.
At The Joint Physiotherapy, we’ll support you every step of the way!