Injury Blues: Experts Weigh In on How to Recover from Common Aches and Pains
A persistent ache or pain is enough to ruin anyone's day. Whether it's a recurring twinge in the lower back or an acute injury from an accident, most issues stem from imbalance – when one area of the body compensates for weakness elsewhere. According to personal trainer Luke Worthington, our bodies are inherently asymmetrical, and problems arise when we try to make both sides move identically.
"The visible injury is just the tip of the iceberg," says physiotherapist Florence Penny. "Behind it are often muscle imbalances, poor joint stability, fatigue, improper movement patterns or insufficient conditioning." These underlying factors reduce the body's resilience, making it more prone to injury under stress, whether that's from playing with your kids or training for a marathon.
Proper diagnosis is key to successful recovery. Worthington advises identifying how the injury happened – was it a sudden force or gradual overload from poor movement or planning? Understanding the underlying cause is essential for lasting recovery. A physiotherapist, doctor, osteopath or other trained practitioner can help uncover those root issues.
Prevention is better than cure, says pro marathon runner and Lululemon ambassador Anya Culling. Respect rest days – they're part of training, not a break from it – and give your body time to absorb the effects of your workouts. Recovery begins with the basics: quality sleep, good nutrition and hydration.
For ankle sprains, experts recommend rebuilding strength gradually. Start with balance work, holding one leg off the floor, then progressing to standing on tiptoe before adding calf-strengthening exercises like calf raises. Gradually progress to more challenging movements, such as single-leg jumps and throwing a weighted ball while standing on one leg.
For Achilles tendinitis, the body's largest and strongest tendon is also one of the most injury-prone. "Tendons love consistency," says Penny. "Don't alternate between inactivity and intense exercise." Gradually increase the intensity to help the tendon remodel and rebuild strength and resilience. Start with light tension exercises like standing and seated heel raises, taking three sets of 12-15 reps every other day.
Lower back pain often stems from too much sitting followed by sudden lifting or exercise, poor movement techniques, and weakness in the deep stabilising muscles – the core and glutes. "It's usually caused by too much sitting followed by sudden lifting or exercise," says Penny. Focus on activating your natural back brace with diaphragmatic breathing, then progress to stability exercises like dead bugs, side planks, and bird-dogs.
Plantar fasciitis is a common issue for runners, often caused by sudden changes in training or lifting heavy loads. Warm-ups, rest, and knowing when to stop are crucial – strength training can help prevent injury. Loosening the tight connective tissue by rolling the arch of the foot over a tennis ball for two or three minutes a day can also help.
Shoulder pain or impingement often occurs from poor posture or overuse. Strengthening the scapular stabilisers and improving mobility in the thoracic spine is essential. Try a cat-cow stretch, and perform exercises like push-ups, reverse-flies, and resistance band pull-aparts to strengthen the shoulders.
Knee injuries are prevalent, especially in those doing contact sports or movements that require pivoting. Strengthening and improving control through the hips and ankles can help ease strain and prevent injury. Try single-leg glute bridges and ankle mobility drills like standing facing a wall with feet in a staggered stance.
Delayed onset muscle soreness (DOMS) is not technically an injury, but it's still a common complaint after intense exercise. The best remedy is more movement, just at a lower intensity – gentle stretching, walking or time in an infrared sauna can work wonders to ease stiffness and speed up recovery.
In conclusion, recovering from common injuries requires a holistic approach that addresses the underlying causes rather than just treating the symptoms. By understanding the root issues, taking proactive steps like proper diagnosis, prevention, and targeted exercises, individuals can bounce back stronger and healthier.
A persistent ache or pain is enough to ruin anyone's day. Whether it's a recurring twinge in the lower back or an acute injury from an accident, most issues stem from imbalance – when one area of the body compensates for weakness elsewhere. According to personal trainer Luke Worthington, our bodies are inherently asymmetrical, and problems arise when we try to make both sides move identically.
"The visible injury is just the tip of the iceberg," says physiotherapist Florence Penny. "Behind it are often muscle imbalances, poor joint stability, fatigue, improper movement patterns or insufficient conditioning." These underlying factors reduce the body's resilience, making it more prone to injury under stress, whether that's from playing with your kids or training for a marathon.
Proper diagnosis is key to successful recovery. Worthington advises identifying how the injury happened – was it a sudden force or gradual overload from poor movement or planning? Understanding the underlying cause is essential for lasting recovery. A physiotherapist, doctor, osteopath or other trained practitioner can help uncover those root issues.
Prevention is better than cure, says pro marathon runner and Lululemon ambassador Anya Culling. Respect rest days – they're part of training, not a break from it – and give your body time to absorb the effects of your workouts. Recovery begins with the basics: quality sleep, good nutrition and hydration.
For ankle sprains, experts recommend rebuilding strength gradually. Start with balance work, holding one leg off the floor, then progressing to standing on tiptoe before adding calf-strengthening exercises like calf raises. Gradually progress to more challenging movements, such as single-leg jumps and throwing a weighted ball while standing on one leg.
For Achilles tendinitis, the body's largest and strongest tendon is also one of the most injury-prone. "Tendons love consistency," says Penny. "Don't alternate between inactivity and intense exercise." Gradually increase the intensity to help the tendon remodel and rebuild strength and resilience. Start with light tension exercises like standing and seated heel raises, taking three sets of 12-15 reps every other day.
Lower back pain often stems from too much sitting followed by sudden lifting or exercise, poor movement techniques, and weakness in the deep stabilising muscles – the core and glutes. "It's usually caused by too much sitting followed by sudden lifting or exercise," says Penny. Focus on activating your natural back brace with diaphragmatic breathing, then progress to stability exercises like dead bugs, side planks, and bird-dogs.
Plantar fasciitis is a common issue for runners, often caused by sudden changes in training or lifting heavy loads. Warm-ups, rest, and knowing when to stop are crucial – strength training can help prevent injury. Loosening the tight connective tissue by rolling the arch of the foot over a tennis ball for two or three minutes a day can also help.
Shoulder pain or impingement often occurs from poor posture or overuse. Strengthening the scapular stabilisers and improving mobility in the thoracic spine is essential. Try a cat-cow stretch, and perform exercises like push-ups, reverse-flies, and resistance band pull-aparts to strengthen the shoulders.
Knee injuries are prevalent, especially in those doing contact sports or movements that require pivoting. Strengthening and improving control through the hips and ankles can help ease strain and prevent injury. Try single-leg glute bridges and ankle mobility drills like standing facing a wall with feet in a staggered stance.
Delayed onset muscle soreness (DOMS) is not technically an injury, but it's still a common complaint after intense exercise. The best remedy is more movement, just at a lower intensity – gentle stretching, walking or time in an infrared sauna can work wonders to ease stiffness and speed up recovery.
In conclusion, recovering from common injuries requires a holistic approach that addresses the underlying causes rather than just treating the symptoms. By understanding the root issues, taking proactive steps like proper diagnosis, prevention, and targeted exercises, individuals can bounce back stronger and healthier.
it's like they forget their bodies are not superheroes 
anyway I was at the gym yesterday and saw someone trying to do a leg press with this huge weight and they were struggling to even lift it off the ground 
what happened? did they just not listen to the trainer or something 
like, how do I know when my body is actually listening to me? 
are we just supposed to magically know? 
that's right folks, sleep is the real MVP 
I think it's super important to listen to our bodies when we're feeling pain or discomfort. It's easy to ignore those nagging aches and pains, but it's better to take care of them before they become major issues.
Once we figure out what's going on, we can start working on prevention and recovery strategies that are tailored to our individual needs.
injury blues got me thinking... i think we're all guilty of neglecting our bodies when it comes to recovery. rest days aren't just for lounging around, they're actually super important for rebuilding strength. 
I think it's so important to acknowledge that our bodies are complex and multifaceted systems that need care and attention in all areas, not just physical movement 
. It's easy to focus on the "injury" itself, but the experts say it's really about finding balance and stability throughout our entire body 
. And when we do get injured, having a solid understanding of what went wrong is key to recovery 
. No more just treating the symptoms - let's dive deeper into those root causes! 
like you guys know how hard it is to take a break when u have a marathon or training session lined up... but trust me, recovery is everything 
. i also love that they talked about strengthening your core and glutes for lower back pain 
. and omg the importance of gentle stretching after intense exercise can't be overstated 
. anyway, i'm off to do some yoga and stretching to recover from my own "injury" 
, and then wonder why we're feeling sore or hurt afterwards 
. It's like we forget that our bodies have limitations and need time to recover 
, and knowing how to listen to your body 
can make all the difference in preventing injuries 
. It's like, our bodies are already pretty unstable in the first place, and then we go and hurt ourselves because of it 
. Like, have you ever noticed how everyone's got that one weird spot on their body that's just super sensitive? Mine's my lower back, and every time I sit down for too long, it starts acting up 
. And then it's not just about resting it and hoping it heals on its own – you gotta do some actual work to strengthen the muscles around it 
. And by research, I mean take the time to talk to a doctor or trainer who can help you figure out what's going on and create a plan to get better 
.
so like u get a hurt or 2 n ur body & it's all bc of the imbalance 
u gotta let ur body recover n not just b all about trainin n stuff 
I'm no expert, but it seems to me that people are too afraid to take a proper rest day 
. Like, if you're gonna lift weights or run marathons, don't do it on the same day you just got back from vacation 
? No thanks, I'll stick to my gentle stretching and sauna time 
.
By listening to our bodies and making conscious choices about how we move and train, we can prevent injuries from happening in the first place. 
Injury Blues: let's dive into the stats 
you guys gotta chill out about injury blues 
recovering from aches and pains is all about finding that balance, not just treating the surface level issue 
think of it as your body's own self-care routine 
. Don't bother going to see a doctor or trainer because they're just gonna tell you what we all already know: rest, eat a sandwich, and drink some water 
.
. If you've got a job that requires sitting for long periods of time, just accept that you're gonna get sore back muscles eventually 
. So, instead of trying to cure our injuries with fancy exercises and medical treatments, let's just focus on living life to the fullest... even if that means having a few bruises and bumps along the way 
.