Why Rest Isn’t Always Best: The Truth About Injury Recovery

For years, the go-to advice after an injury was simple: “Just rest it.” Whether it was a sprained ankle, a strained muscle, or lingering back pain, people were told to stop moving and wait for their body to heal. But here’s the truth: while rest plays a role, too much rest can actually slow your recovery down.

In the early stages of an injury—particularly the first 24 to 72 hours—reducing movement can help manage inflammation and pain. But beyond that window, staying still for too long can lead to joint stiffness, muscle loss, reduced circulation, and even increased pain and sensitivity.

Modern physiotherapy is grounded in the principle of active recovery—a structured return to movement that supports healing, restores strength, and reduces the chance of reinjury. So, the next time you're told to “just rest,” remember: your body is built to move, and healing often needs a little help from intentional, guided activity.

What Actually Happens During an Injury

When you’re injured, your body naturally moves through three overlapping stages of healing. Understanding them helps explain why movement is so important:

1. Inflammation (First 2–3 Days)

This is your body’s alarm system. You may experience swelling, warmth, and pain as your body clears out damaged tissue and starts the repair process. During this phase, short-term rest and protection are helpful—but gentle, pain-free movement can already start to support circulation and prevent excessive stiffness.

2. Repair (Next 1–2 Weeks)

Your body begins to build new tissue (collagen) to repair the injury. At this stage, controlled movement helps guide tissue alignment, prevents disuse, and protects range of motion.

3. Remodelling (Weeks to Months)

The newly formed tissue strengthens and becomes more organised. This phase is where targeted exercises really matter—they help ensure your tissue adapts to load and you're able to return to full activity with confidence.

Key takeaway: Rest has a place, but movement is essential for quality healing.

Why Movement Matters

It might feel counterintuitive at first, but research strongly supports the benefits of early, guided movement during recovery:

• Increases Blood Flow
  Movement helps deliver oxygen and nutrients to the injured area, enhancing repair and clearing out swelling.

• Maintains Joint Mobility
  Too much rest can lead to joint stiffness and soft tissue restrictions. Gentle mobility exercises help preserve range of motion.

• Prevents Muscle Wasting
  Inactivity leads to atrophy—even short periods of rest can reduce muscle size and strength. Active recovery maintains muscle tone and neuromuscular control.

• Reduces Pain
  Controlled movement can stimulate endorphins—your body’s natural painkillers—while desensitising the nervous system to discomfort.

How Physiotherapy Helps You Heal Faster

Physiotherapists are movement specialists trained to guide your recovery safely and effectively. Here's how:

Personalised Exercise Programs

Every injury is different. We create individualised rehab plans tailored to your condition, goals, and current ability.

Education & Self-Management

Understanding your injury and how to manage it is half the battle. We empower you with the knowledge to take an active role in your recovery.

Progressive Loading

We help you gradually increase exercise intensity in a safe, structured way—ensuring your healing tissue adapts properly and builds resilience.

Hands-On Therapy-Combined With Exercise

Manual techniques like joint mobilisation, soft tissue massage, and stretching to aid in reduction inpain, improve mobility, and promote circulation in combination with exercise. 

Pain Management Support

From cryotherapy and taping to exercise-based desensitisation, we guide you through evidence-based strategies to manage pain while still promoting movement.

When Rest Is Necessary

Of course, some injuries require more initial rest—like fractures, post-surgical recovery, or severe ligament damage. In these cases, your physiotherapist will guide you through a short rest phase before transitioning to light, pain-free activity.

Even then, complete bed rest is rarely recommended. There’s often something you can move—whether it’s unaffected limbs or safe, nearby joints—to preserve mobility and strength where possible.

Final Thoughts

While “just rest” might sound like safe advice, too much rest can actually delay your recovery. The body thrives on movement, and physiotherapists are trained to help you move safely and intentionally, so your healing stays on track.

Injured? Don’t guess—get guidance. A physio can help you recover smarter, move better, and come back stronger. Book a physiotherapy session with Recharge Physiotherapy to learn about your options for safely recovering from injuries.

References:

• Bleakley CM, Glasgow P, MacAuley DC. (2012). PRICE needs updating, should we call the POLICE? Br J Sports Med.

• Trudel G, Uhthoff HK. (2000). Contractures secondary to immobility: Is the restriction articular, muscular, or both? J Rehabil Res Dev.

• Khan KM, Scott A. (2009). Mechanotherapy: How physical therapists' prescription of exercise promotes tissue repair. Br J Sports Med.

• Wall BT, Dirks ML, van Loon LJ. (2013). Skeletal muscle atrophy during short-term disuse: implications for age-related sarcopenia. Ageing Res Rev.

• Nijs J, et al. (2012). Exercise therapy for chronic musculoskeletal pain: innovation by altering pain memories. Manual Therapy.

• Wang Y, et al. (2019). Effects of physical activity on tissue healing. Int J Mol Sci.