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How to Cope with the Dreaded 6-Letter Word: Injury
So, you're going from strength to strength with your training, hitting personal bests, and feeling more invigorated and accomplished than ever. Then suddenly, out of nowhere, you're struck with a pain. Is this just a niggle, or is it a sign of injury?
Sometimes a slight twinge can escalate into a longer-term, sustained injury. The problem with injuries is that in a fleeting moment, your fitness momentum can be disrupted, putting you off track for weeks or even months. Beyond the physical impediment, there's the mental toll—worrying that this could offset your hard work, feeling frustrated that you can't get into the gym and work your stress out.
My Injury History: Lessons Learned the Hard Way
I've been plagued by injuries over the years, which doesn't merit bragging rights. During my high-volume group fitness days, my Achilles tendons and knees took a hammering from constant high-impact work. All that jumping put pressure on my muscles and joints, leaving me hobbling most mornings with acute tendonitis or knee pain.
Many of the injuries I've sustained over the years were the result of muscles compensating for weaker ones. I also tend to be rather cack-handed and clumsy, so some have simply been down to that. A collision with a cyclist left my leg injured for months. A barbell jerked down too hastily during a deadlift injured my lat.
Now, most of my injuries are the result of general wear and tear from years of training. Despite feeling strong and capable, I don't have the resistance to injuries I once did, and the healing process takes a lot longer. I know this is a natural part of aging and the direct consequence of a demanding training program, but I'm stubborn and hate to admit defeat.
The R.I.C.E. Method: The Foundation of Injury Recovery
So how should you handle an injury? It's really very simple. The most important thing is to rest, giving the muscle time to heal. When injury strikes, apply R.I.C.E. (Rest, Ice, Compression, Elevation), and when it's time, gently stretch the affected area—this will speed recovery. You might need to consult a physio or chiropractor depending on the extent of the injury, but I guarantee they'll tell you the same thing: rest.
Unfortunately, I tend not to heed my own advice, which only prolongs recovery. Patience isn't my strong point, so I look for quick fixes—but these never work. However, there are some things that help speed up the process and allow you to get back in the gym, as long as you listen to your body.
What Actually Helps: 10 Injury Recovery Tools and Techniques
1. Kinesiology Tape: As soon as I feel a pain or niggle, I tape up the area. Whether it's a placebo or not, the tape feels like it tightens and supports the muscle group during exercise.
2. Foam Rolling: Immediately after a workout—especially on lower body days or after high-impact cardio—I spend time foam rolling my hamstrings, quads, and the ever-important (and often neglected) IT band.
3. Regular Physio or Chiro Visits: When injured, I make weekly visits not only to be realigned but to experiment with treatments that relieve tension. Whether it's dry needling, ultrasound, shockwave therapy, or the latest modality, I'm willing to try it.
4. Sports Massage: I advocate getting sports massages at least once a month. Deep tissue work helps release tension, improve mobility, and ease pain.
5. Epsom Salt Baths: A warm bath with Epsom salts is a surefire way to relax muscles, especially tense and painful leg muscles. It's also great for subduing DOMS (delayed onset muscle soreness), which typically hits 24-48 hours post-workout.
6. Topical Creams and Sprays: There's a wide range of topical solutions that can help manage pain and inflammation. Cold sprays provide immediate numbing relief before a workout. Heat roll-ons or sprays increase blood flow and relax tight muscles. CBD creams and balms have become increasingly popular for their anti-inflammatory properties and can be particularly effective for joint pain and muscle soreness.
7. Heating and Cold Patches: Targeted heat and cold therapy can be incredibly effective. I use heating pads, hot water bottles, or convenient stick-on heat patches for chronic tightness and stiffness. For acute inflammation and swelling, cold patches or ice packs are the way to go. The stick-on versions are particularly useful because you can wear them while going about your day.
8. Percussion Massagers: Percussion therapy devices like Theraguns are game changers for muscle recovery and injury management. They help break up scar tissue, increase blood flow, and release tension in ways foam rolling can't reach. I use mine on tight spots before and after workouts, and it's particularly effective for stubborn knots and deep muscle soreness.
9. Contrast Therapy: Saunas and Cold Plunges: Alternating between heat and cold—contrast therapy—is one of the most effective recovery tools I've found. The sauna increases blood flow, relaxes muscles, and helps flush out metabolic waste. Cold plunges reduce inflammation, numb pain, and accelerate recovery. When used together, they create a powerful pump effect that speeds healing.
10. Bracing: If you're dealing with a more severe joint injury—like the knee—invest in a durable brace to support the entire area. Kinesiology tape alone won't suffice.
The Honest Truth: Rest Is Non-Negotiable
We all know the best way to deal with injury is to follow medical advice and rest. But if you're determined to get back in the gym sooner than recommended, these tips can help manage symptoms and support recovery.
That said, my approach is more of a Band-Aid solution—literally and figuratively. You'd be wiser to give your body the time it needs to rest and recover properly. Pushing through pain doesn't make you tougher; it makes you injured longer. Your body is resilient, but it's not invincible. Listen to it. Respect it. And when it tells you to rest, rest.
*This post originally appeared on Pushingforty.co.uk in 2017 and has been updated with
new insights for 2026.
