Here's a myth I'd like to put to bed:
"If you're recovering from injury or feeling a bit sore you must completely rest.!
Nope. Not true. Not even close.
yes, your body needs time to heal, but that doesn't mean you should transform into a sofa cushion for three weeks. In fact, for many injuries and aches, the opposite is true: a well-designed active recovery plan can get you back to doing the thing you love faster, stronger, and with fewer "ooh, ouch" moments.
And here's where I might surprise you...
Strength training could be the secret ingredient.
Rest Doesn't Mean Doing Nothing
Imagine you've sprained your ankle. The old-school advice was "rest it until it's better." But what actually happens if you do nothing?
- Muscles weaken
- Joint stability decreased
- You nervous system gets a little rusty at using those muscles efficiently
In short: you're not just recovering from the injury... you're also recovering from all the fitness you lost while waiting around. That's like leaving your car in the garage for months, then wondering why the battery's flat.
Active Recovery: Your Body's Best Friend
Active recovery means moving in ways that support healing rather than hinder it.
That might mean
- Pilates or Yoga to keep mobility and alignment in check
- Lighter weights to remind your muscles how to work without overloading them
- Gentle Cardio to keep blood flowing and tissues nourished
And no, this isn't "pushing through the pain." It's working with your body, giving it the right signals so it knows it's safe to rebuild and strengthen.
Why Strength Training Helps Recovery
Think of strength training as teaching your body a new language - the language of resilience.
When we lift (even light) weights, we:
- Improve muscle activation - waking up those sleepy fibres that injury can switch off
- Boost tissue tolerance - so your muscles, tendons, and joints can handle everyday life again
- Enhance coordination - restoring smooth, confident movement
Done right, strength work during recover doesn't just get you back to "normal." It can make you better than before.
The Sweet Spot
The magic lies in knowing how much to do,
Too little, and you're missing out on the benefits. Too much, and you risk setting back the healing process. This is why having a personalised plan is so important.
We are so lucky to be working around some fantastic PT's strength coaches and instructors. So once your Osteopathy or Sports therapist has got you started we have amazing guys to refer you on to, to complete the journey.
Recovery is not just about getting back to baseline - it's about creating a stronger baseline so future you can say, "remember when that used to hurt? Not anymore."
In short: recovery doesn't have to mean doing nothing. In fact, the right kind of movement could be the very thing that gets you back to living, moving, and thriving sooner.
