The Truth About “Resting” an Injury: Why Movement Is Often the Best Medicine

The Truth About “Resting” an Injury: Why Movement Is Often the Best Medicine

Rest vs. Recovery

If you’ve ever been injured, chances are you’ve heard the advice: “Just rest, and it’ll heal.” While rest can play a role in recovery, it’s not always the best solution. In fact, too much rest can actually slow down healing, lead to stiffness, and weaken the muscles and joints around your injury.

The truth is, movement is often the best medicine—and this is where physical therapy shines. At Nashville Physical Therapy & Performance, we specialize in active recovery strategies that help you heal faster, rebuild strength, and prevent reinjury.

Why Complete Rest Isn’t Always the Answer

Resting an injury might feel like the right thing to do, but here’s why it can do more harm than good:

1. Loss of Strength and Mobility

• When you stop using an injured area completely, your muscles, tendons, and ligaments start to weaken.

• Prolonged inactivity can lead to stiffness, reduced range of motion, and even muscle atrophy (shrinkage).

2. Delayed Healing

• Movement stimulates blood flow, which delivers oxygen and nutrients to the injured area—key components of healing.

• Without movement, the recovery process can become slower and less effective.

3. Increased Risk of Reinjury

• Rest alone doesn’t address the underlying causes of your injury, like muscle imbalances or poor movement patterns.

• When you return to activity without proper rehab, you’re more likely to reinjure yourself.
  

The Role of Active Recovery in Healing

Active recovery involves safe, controlled movement to promote healing while avoiding further harm. Here’s how it works:

1. Improved Blood Flow

• Gentle exercises, like walking or light stretching, increase circulation, which helps repair damaged tissues faster.

2. Reduced Pain and Inflammation

• Movement releases natural painkillers (endorphins) and reduces swelling by encouraging lymphatic drainage.

3. Strengthened Support Structures

• Physical therapy focuses on strengthening the muscles and tissues around your injury, providing better support and stability.

4. Restored Function and Mobility

• Controlled movement helps restore flexibility and range of motion, ensuring you can return to your favorite activities without limitations.
  

How Physical Therapy Uses Movement to Heal

At Nashville Physical Therapy & Performance, we create customized rehab plans tailored to your injury, activity level, and goals. Here’s what you can expect:

1. Safe, Targeted Exercises

• Our therapists design exercises that avoid stress on the injured area while still engaging surrounding muscles.

• For example, after a knee injury, we might start with non-weight-bearing exercises like leg raises or resistance band work.

2. Hands-On Techniques

• Techniques like soft tissue mobilization and joint mobilization improve flexibility, reduce pain, and restore movement.

3. Education and Guidance

• We teach you how to move safely during daily activities, avoiding movements that could slow recovery or cause reinjury.

4. Progression Back to Activity

• As you heal, we gradually introduce more challenging exercises to build strength, endurance, and confidence.
  

When Rest Is Necessary

While movement is essential, there are times when rest is appropriate:

• Acute Injuries: Immediately after an injury, rest can help reduce swelling and pain during the first 24-72 hours.

• Severe Sprains, Fractures, or Tears: Rest is needed to protect the area before transitioning to active recovery.

• Post-Surgery: Rest is crucial in the early stages, but physical therapy should begin as soon as your doctor clears you.
  

Even in these cases, physical therapy plays a key role in guiding you from rest to recovery, ensuring you heal properly and completely.

What Does Active Recovery Look Like?

Here are some examples of how movement can be incorporated into recovery:

1. After a Sprained Ankle

• Start with gentle range-of-motion exercises like ankle circles.

• Progress to weight-bearing activities, such as balancing on one foot or walking on uneven surfaces.

2. After a Shoulder Injury

• Use resistance bands for light strengthening exercises, like external rotations.

• Gradually add overhead movements as your strength and range of motion improve.

3. For Low Back Pain

• Gentle stretches like child’s pose or pelvic tilts can reduce stiffness and improve flexibility.

• Core-strengthening exercises, such as dead bugs or bird dogs, help support your spine and prevent future pain.
  

The Bottom Line: Don’t Wait to Move

If you’re dealing with an injury, the sooner you start moving, the better. Physical therapy provides a safe, effective way to recover, combining movement, strength training, and hands-on care to help you heal faster and return to the activities you love.

When to Seek PT

Not sure if physical therapy is right for your injury? Here are a few signs it’s time to book an appointment:

• Pain that lasts more than a few days or interferes with daily activities.

• Stiffness, swelling, or weakness in an injured area.

• Difficulty returning to your usual workouts or hobbies.
  

Why Choose Nashville Physical Therapy & Performance?

At Nashville Physical Therapy & Performance, we believe in keeping active people active—even during recovery. With one-on-one care and personalized treatment plans, we help you heal faster, move better, and prevent future injuries.

References

1. Bleakley, C. M., et al. (2012). "The use of active recovery strategies in injury rehabilitation: A systematic review." British Journal of Sports Medicine.

2. Hickey, A., et al. (2016). "Active vs. passive recovery following muscle damage." Journal of Strength and Conditioning Research.

3. Kjaer, M., et al. (2009). "Role of extracellular matrix in adaptation of tendon and skeletal muscle to mechanical loading." Physiological Reviews.