Speed Up Your Recovery: What to Do After an Injury

Getting injured is frustrating, whether it’s a sprain, fracture, or ligament tear. But recovery isn’t just about waiting and hoping for the best, it’s about taking the right steps to heal as efficiently as possible.

I know this first hand because I recently fractured my wrist (yep, that's my arm in the photo above). As a rehab expert with over 30 years of experience, I know that what I do daily will determine how quickly and how well I recover. I’m sharing my approach to healing because these principles apply to any major injury. If you or someone you know is dealing with one, these five big habits could make a real difference.

Keep Moving

It’s tempting to slow down completely after an injury, but movement is essential. Even if one area is injured, the rest of your body benefits from staying active. Walking, for example, helps improve circulation, which is key for delivering nutrients to healing tissues. The more blood flow you can promote (without aggravating the injury), the better your recovery will be. Additionally, keeping the joints above and below the injury mobile can help maintain function and improve circulation to the injured area.

Eat High Protein & High Fibre

Your body needs the right building blocks to repair itself. Protein supports tissue healing and helps prevent muscle loss while you’re less active. Fibre plays a key role in reducing inflammation and supporting immune function, both of which are crucial for recovery. I’m making sure every meal includes quality protein sources and fibre-rich foods to optimize my healing process. Think unprocessed meats and fish, eggs, tofu, tempeh, lentils, berries, greens, nuts and seeds.

Prioritize Quality Sleep

Most tissue repair happens during deep sleep. If you’re not getting enough quality rest, your recovery will be slower. Establishing a bedtime routine can help calm your mind and improve your chances of falling and staying asleep. One thing to keep in mind, alcohol negatively impacts sleep quality, which in turn affects healing. I’m being extra mindful of my sleep routine right now, focusing on good sleep habits to give my body the best chance to repair.

Strength Train What You Can

Just because one area is injured doesn’t mean you should stop training altogether. Keeping the rest of your body strong helps maintain function, prevent imbalances, and even support healing through increased circulation. With my wrist in recovery, I’m still working on my lower body, core, and my uninjured arm, making sure I maintain as much strength as possible. Yes, you can work out one side, research shows that training one side does not lead to imbalances. In fact, training the opposite side leads to a phenomenon called the crossover effect, which actually helps to maintain the strength and size of the injured side!

Stay Hydrated

Hydration is often overlooked, but it plays a huge role in recovery. Water helps transport nutrients to healing tissues and removes waste products from the body. Water is also vital for joint lubrication, cartilage health, and preventing muscle cramps and spasms. Dehydration can slow the healing process and make you feel more fatigued. I’m making it a priority to stay on top of my water intake to support optimal healing.

What Now? Putting It All Together

Recovery isn’t just about waiting for time to pass, it’s about taking action to support your body’s healing process. By moving when possible, eating the right foods, prioritizing sleep, maintaining strength, and staying hydrated, you can set yourself up for a faster and more complete recovery.

If you know someone who’s dealing with an injury, share this with them, it could help them heal faster and get back to what they love. And if you’re looking for expert guidance to support your recovery, I can help. Let’s work together to get you back to feeling strong and active again! I offer customized fitness, health, and lifestyle programs to help you:

• Build a personalized exercise routine tailored to your goals

• Incorporate anti-inflammatory nutrition strategies to reduce pain

• Stay motivated with ongoing support and accountability

  
  

Ready to take control of your health and start living a more active life. Contact me today to learn more! Get started today

References:

Cirer-Sastre R, Beltrán-Garrido JV, Corbi F. Contralateral Effects After Unilateral Strength Training: A Meta-Analysis Comparing Training Loads. J Sports Sci Med. 2017 Jun 1;16(2):180-186. PMID: 28630570; PMCID: PMC5465979

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