Injuries are one of the worst things that can happen to a person trying to pursue a goal, especially in physical training. If you sustain one, it can easily set you back, and you may initially feel like all the work you’ve put in will be, in a sense, cancelled out.

Most people heal from their injuries, but the process can be difficult. In this guide, we’ll walk you through that process so that you can spend less time worrying about the frustration that comes with it and devote all your energy to getting better.

Tips to Bounce Back Quickly After a Sports Injury

1 – Modify your activity; but rarely should you stop your movement.

This may seem counter-intuitive, but the best way to get over your injury is to continue to move; and not simply rest, ice compress and elevate (RICE). This doesn’t mean that you should continue jumping around on a sprained ankle. But you should try to bear some weight on your foot to see if you can walk. Contrary to popular advice, RICE has shown to be outdated evidence and not the best way to come back from an injury. When you simply stop using the body party you’ve hurt; it leads to muscular atrophy and a longer rehabilitation period. This is not always the case, as sometimes fractures may need to be casted; but that’s why you should come see a physiotherapist for the proper guidance.

2 - Apply first-aid treatment

Make sure that the injured body part is properly treated with first aids. This will help you to recover faster by reducing pain and reducing the chances of infection. Most sports injuries, even small ones, like scraped elbows and knees, can be treated this way at home. The best and easiest way is to clean the wound and then put on a bandage. Always clean up open wounds with proper techniques.

3 - Seek medical intervention for more serious injuries

If the injury is more serious, go to a doctor. It’s better to be safe than sorry − if you don’t get a doctor’s advice, you could end up making it worse on yourself, which will take longer to heal. Make sure you know what the injury is before you see the doctor − ask yourself if you know what caused it and if it hurts when you move your body. In the end, you will see the doctor, who will most likely advise rest and will recommend physical therapy, if necessary.

4 - Find out what caused the injury in the first place

This is important if you want to avoid further injuries. You can do this by looking at your habits. For example, if you usually run on the same streets, perhaps it’s time to change things up and find better routes. Or, if you always forget to stretch, maybe it’s time to add stretching before your workouts. Be honest and objective in assessing the situation. Sometimes, sports injuries are the result of random accidents, but they can also be preventable.

5 - Rehabilitate and work your way back slowly

Rehabilitation is an important aspect of injury recovery. When you hurt yourself, the body fails to perform at full capacity, and certain muscles and your bones, joints and ligaments may be damaged. This can cause further problems.


Injury is never fun, but it doesn’t have to be the end of your sports career. There are several ways to bounce back, and the best way is, of course, to prevent injuries in the first place. The most common sports injuries are a result of overuse, insufficient warm-up and warm-down, and improper stretching, so do yourself a favour and start paying more attention to those things.

If the injury still happens, remember to follow the steps presented in this article. The professionals at Prestige Physiotherapy and Sports Medicine can help you get back to peak performance! Work with a physiotherapist in Abbotsford today!

Umtej Cheema

Umtej Cheema

Clinic Director, Physiotherapist

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