Do You Really Need to Rest That Injury? The Benefits of Active Recovery

JON BELL
Jan 27
3 min read

When you experience an injury, it’s natural to think that complete rest is the best way to heal. After all, isn’t avoiding movement the safest route to recovery? Surprisingly, research and modern physiotherapy practice tell us otherwise. While rest has its place, too much rest can actually slow your recovery and prolong discomfort. Let’s explore why active recovery—a carefully planned approach to safe movement—often leads to better outcomes than prolonged inactivity.

The Myth of Total Rest

The idea that injured tissues need complete rest to heal stems from the belief that movement will disrupt the healing process. While it’s true that certain injuries, like fractures, require a period of immobilization, most musculoskeletal injuries benefit from some level of activity early in the recovery process.

Complete rest can lead to several issues, including:

Muscle deconditioning: Prolonged inactivity causes muscles to weaken and lose flexibility, which can increase stiffness and delay your return to normal activities.
Joint stiffness: Lack of movement can reduce blood flow and lubrication to the joints, contributing to stiffness and discomfort.
Psychological impact: Inactivity can heighten fear of movement, known as kinesiophobia, making it harder to regain confidence in using the injured area.

What Is Active Recovery?

Active recovery involves engaging in gentle, controlled movements or exercises tailored to your specific injury and stage of healing. These movements are designed to:

Stimulate blood flow to the injured area, which promotes healing.
Maintain muscle strength and joint flexibility.
Gradually restore function and reduce the risk of reinjury.

The Science Behind Active Recovery

Studies have consistently shown that early, guided movement leads to better outcomes for many common injuries, such as sprains, strains, and even some post-surgical recoveries. For example:

Soft tissue injuries: Research highlights that controlled loading of tendons and ligaments can improve their strength and resilience.
Low back pain: Active recovery strategies, such as walking or specific exercises, often outperform bed rest in reducing pain and improving function.

How to Incorporate Active Recovery Safely

Active recovery doesn’t mean jumping straight back into your usual routine. It’s about finding the right balance between activity and rest. Here are some general guidelines:

Listen to Your Body Some discomfort is normal during recovery, but sharp or worsening pain is a signal to back off. Monitor your symptoms and communicate with your physiotherapist.
Start with Gentle Movements Begin with low-impact activities that don’t overload the injured area. For example, light stretching, range-of-motion exercises, or aquatic therapy can be excellent starting points.
Gradually Progress As your injury heals and your tolerance improves, your physiotherapist will guide you in adding more challenging exercises. The goal is to rebuild strength and function without overloading the healing tissues.
Follow a Personalized Plan Every injury is different, so a one-size-fits-all approach won’t work. Your physiotherapist will design a plan tailored to your specific needs and goals.

Rest Isn’t the Enemy—It’s About Balance

Rest still plays an important role in recovery, especially in the early stages of certain injuries. The key is to avoid extremes: too much rest can lead to deconditioning, while too much activity can delay healing. By incorporating active recovery into your rehab plan, you can support your body’s natural healing processes and regain your strength and confidence more quickly.

Takeaway

The next time you’re tempted to stay on the couch after an injury, remember that movement—when done safely and strategically—is one of the best ways to recover. Active recovery helps you heal stronger, faster, and with less risk of reinjury. If you’re unsure where to start, consult a physiotherapist who can guide you every step of the way.