Why Rest Isn’t Always the Best Medicine: The Truth About Injury Recovery
If you've ever been told to “just rest” after an injury and felt like that advice didn’t quite sit right, you’re not alone. While rest has its time and place, the idea that complete rest is always best? That’s a myth that can be busted.
As a physiotherapist, I often see people hesitate to move after an injury, worried they’ll make things worse. But here’s the truth: the right kind of movement is often exactly what your body needs to heal.
Understanding the “Rest vs. Recovery” Debate
In the early stages of an injury — especially if there's swelling, bruising, or significant pain — relative rest is important. That means temporarily avoiding activities that aggravate the injury. But it doesn’t mean lying on the couch for two weeks hoping for a miracle.
In fact, prolonged inactivity can actually delay healing. Muscles weaken, joints stiffen, and your confidence in movement can take a hit. That’s where the magic of active recovery comes in.
What Is Active Recovery?
Active recovery means doing safe, pain-informed movement to support healing. It might look like:
Gentle range-of-motion exercises
Walking or swimming instead of running
Light resistance work to maintain strength
Targeted physio exercises that restore mobility and control
These types of movements increase blood flow, reduce stiffness, and help tissues adapt to load — all essential for healing.
Why Load Management Matters
Injuries often happen when there’s a sudden spike in load — like increasing your running distance too fast or lifting heavier without enough prep. On the flip side, when you're healing, carefully reintroducing load is how we get stronger and prevent re-injury.
Think of it like this: your body adapts to what you ask of it. Load too much too soon, and tissues can’t keep up. Load too little for too long, and they don’t build back better. The sweet spot is somewhere in the middle — just enough challenge to stimulate healing, not enough to overwhelm.
The Mental Side of Movement
Let’s not forget the mindset piece. Movement can:
Boost your mood
Help you feel more in control of your recovery
Reduce fear around pain
Rebuild trust in your body
And when people feel more confident, they tend to recover better. That’s not just anecdotal — there’s research to back it up.
So, When Is Rest Appropriate?
Rest is important in the acute phase of a serious injury (like a fracture or severe tear) or after surgery. But even in those cases, early movement — under guidance — is usually encouraged as soon as it’s safe.
The key is not rest vs. movement, but knowing what kind of movement, how much, and when. That’s what a good rehab plan is all about.
Your body is designed to move — and it’s often through movement that we heal best.
So if you’ve been told to “just rest,” and that advice doesn’t feel right, it’s okay to question it. With a thoughtful plan, the right support, and some trust in your body, you can move through injury — not just away from it.
Bri Hicks Physio & Performance is dedicated to providing evidence based physiotherapy care.
Are you recently injured? Book a Physiotherapy appointment today or reach out if you have any questions.