The Importance of Rest in Injury Recovery: A Vital Component in Physiotherapy
When it comes to injury recovery, the importance of rest often cannot be overstated. While many people associate recovery with active treatments such as exercise, physiotherapy, and rehabilitation, rest is an equally essential component. For physiotherapists, understanding the role of rest in recovery not only helps guide the treatment process but also ensures that patients can return to their activities stronger and with less risk of re-injury.
The Role of Rest in Healing
When a person sustains an injury, the body initiates a natural healing process that involves several stages: inflammation, repair, and remodeling. Rest is crucial during the early stages, particularly during inflammation and repair. During these phases, tissues are healing and repairing themselves, and giving them adequate rest helps to avoid unnecessary strain or stress that could impede this process.
1. Reduces Inflammation and Swelling
In the immediate aftermath of an injury, the body often experiences inflammation. Swelling, redness, and pain are common signs that the body is trying to protect the injured area and promote healing. Resting the injured area helps to reduce the physical stress on tissues, allowing the inflammatory process to proceed without exacerbation. Continued activity too soon can worsen inflammation and delay the healing process.
2. Promotes Tissue Repair
During the repair stage, cells known as fibroblasts play a critical role in building new tissue to replace damaged structures. However, for these cells to function optimally, they need time and energy to repair the damage. Resting the injured part of the body provides the necessary environment for these processes to occur without being hindered by additional stress or movement.
Active Rest vs. Complete Rest
While complete rest is often only needed for the first 1-3 days post an injury, active rest can also be beneficial during certain stages of recovery. Active rest refers to performing low-intensity activities that do not exacerbate the injury but help maintain overall mobility and circulation. This is where physiotherapists can play a pivotal role in guiding patients toward appropriate forms of active recovery, depending on the severity of the injury. They call it Optimal loading which actually helps to promote repair, remodel and build ligament, tendon and muscle tissue tolerance.
For example:
After an ankle sprain, a physiotherapist may recommend light stretching or range-of-motion exercises to maintain flexibility without causing further damage.
Following a muscle strain, walking or swimming at a gentle pace can promote circulation and reduce stiffness, aiding in the healing process.
Active rest encourages blood flow to the injured area, which supports the delivery of nutrients and oxygen essential for tissue repair. This approach helps prevent muscle atrophy, joint stiffness, and other complications of being sedentary for too long.
Preventing Re-Injury
Incorporating adequate rest into injury recovery is not just about allowing the tissues to heal—it also plays a key role in preventing re-injury. If a patient resumes activity too quickly without proper rest, there’s a high risk of reinjuring the same area, which can lead to a longer recovery time and potentially more severe damage.
Rest allows the body’s structures to regain their full strength before returning to normal activities. This is why physiotherapists often work with patients to gradually reintroduce physical activity through rehabilitation exercises designed to strengthen muscles, ligaments, and joints after an injury. Proper rest ensures that the body is fully prepared for these rehabilitative efforts.
Rest and the Mind-Body Connection
Physical rest is not only about giving the body a break, but it also helps improve mental recovery. Dealing with an injury can be mentally taxing, especially if the injury leads to prolonged inactivity or pain. Adequate rest promotes the mental clarity needed for patients to engage in rehabilitation activities effectively and without the mental fatigue that can accompany overexertion.
Additionally, when patients rest appropriately, they are more likely to stay motivated to complete their rehabilitation. An injury can be discouraging, but knowing that rest is a necessary and beneficial part of the healing process can help patients stay engaged and patient throughout their recovery journey.
Scientific Evidence Supporting Rest in Injury Recovery
Numerous studies support the idea that rest plays an integral role in injury recovery. For instance, research published in the Journal of Orthopaedic & Sports Physical Therapy has demonstrated that rest, especially in the early stages of injury, helps decrease inflammation and enhances the healing process. Other studies indicate that resting injured muscles reduces the likelihood of chronic pain or long-term damage.
One particular study highlighted in the American Journal of Sports Medicine showed that athletes who followed a rest period post-injury had significantly better recovery outcomes compared to those who resumed their activities prematurely. This finding emphasizes the importance of proper rest in minimizing the risk of reinjury and ensuring long-term recovery.
The Bottom Line: Rest is Essential for Optimal Recovery
As Physiotherapists at Auckland Physiotherapy, it is important to recognize that rest is not a sign of weakness or inactivity in injury recovery—it’s a critical component of the healing process. While it’s tempting to push through pain or resume activities prematurely, proper rest accelerates healing, prevents further damage, and ultimately leads to better outcomes.
A balanced approach that includes both rest and rehabilitation exercises is key. By guiding patients through the appropriate phases of recovery, physiotherapists can ensure that their patients return to their normal activities stronger, healthier, and with a reduced risk of future injury.
Remember, healing is a process that takes time, and respecting the need for rest is one of the most powerful tools in achieving long-term recovery.
For more information and help in your recovery, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.
Check out our Online Store for great Rehab and Health goods.
Yes, physiotherapy can be very helpful for managing osteoarthritis (OA). While it cannot cure OA, physiotherapy can significantly improve quality of life and manage symptoms. Here’s how:
1. Pain Management:
Modalities like heat, cold therapy, or TENS (Transcutaneous Electrical Nerve Stimulation) can help reduce pain and inflammation, providing relief for those with OA. They can also give advice on exercise and activity modifications to make movements less painful.
2. Strengthening Exercises:
Strengthening the muscles surrounding the affected joint helps to stabilise and support the joint. This can reduce strain on the cartilage and decrease pain over time.
3. Range of Motion Exercises:
Physiotherapists can guide you through stretching and mobility exercises to maintain or improve the joint’s flexibility. This can help reduce stiffness and increase the range of motion.
4. Posture and Body Mechanics:
Physiotherapists can teach you how to adjust your posture and movement patterns to avoid putting additional strain on the affected joints, which can help in reducing pain and prevent further damage.
5. Weight Management:
If OA is in the weight-bearing joints (like the knees), physiotherapists may also work with you on strategies to reduce weight, as this can help reduce the load on the joints and alleviate symptoms.
6. Assistive Devices:
In some cases, a physiotherapist can recommend the use of assistive devices like braces, orthotics, or walking aids to support the affected joint and reduce pain during daily activities.
7. Education and Self-Management:
A physiotherapist can provide education on lifestyle modifications, including joint protection techniques, and ways to manage flare-ups of pain, allowing you to take control of your condition.
8. Aerobic Conditioning:
Gentle aerobic exercises (like walking, swimming, or cycling) can help improve cardiovascular health and overall stamina while avoiding high-impact stress on the joints.
In summary, physiotherapy focuses on reducing pain, improving movement, and preventing further deterioration, making it a key component of an overall management plan for osteoarthritis.
Here at Auckland Physiotherapy we are able to examine and diagnose your hip and knee condition and give you an individually tailored Arthritis care plan.
For more information, read about Arthritis Care at Auckland Physiotherapy or Mark Quinn's Blog on Arthritis Management. We also offer relief from arthritis packages.
For more information, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.
Check out our Online Store for great Rehab and Health goods.
There are several common foot problems that people experience, and podiatry is a branch of medicine dedicated to diagnosing and treating these conditions. Here are some of the most common foot problems and how podiatry can help:
At Auckland Physiotherapy, our Podiatrist has been practising in musculoskeletal podiatry for 13 years and has studied for 9 years (so far…). He holds his Masters and is on track to finish his PhD in 2023. Meet Aaron Jackson here. To book an appointment, book online or call our team on 09 3664480.
Is that nagging neck pain affecting your daily life? You're not alone. Neck pain is one of the most common musculoskeletal conditions we treat. Let's explore effective strategies to manage and resolve your neck pain.
Understanding Neck Pain Common causes include:
Evidence-Based Treatment Approaches
Prevention Strategies Maintain good neck health by:
Recovery Timeline Most people experience improvement within:
Common Questions;
Mobilisations and massage can give you short term relief. For greater short- and long-term improvements in pain and quality of life, exercise combined with manual therapy give better results in comparison to manual therapy alone.
2. Do I need to see my GP before seeing a Physio?
No, you do not need to see your GP before seeing us at Auckland Physiotherapy. Our expert team can lodge your ACC claim and refer you for imaging and specialist reviews if required. Our Physiotherapists have a wealth of knowledge in assessing and diagnosing your pain. We believe this is the most important part of your recovery as once you know what is wrong, you can use the most evidenced based treatment specific for that condition.
3. Can Poor Posture cause neck pain?
Yes, absolutely. Poor posture, especially from sitting at a desk for long periods, looking down at a phone or hunching over can over time cause stress and strain to the muscles, ligaments and joints, leading to pain.
4. Is neck pain related to stress?
Yes, stress can cause muscle tension in the neck and shoulders, which can lead to pain and discomfort. It can also alter the way you breath which in turn makes you use your neck muscles to help you breath.
5. Can neck pain cause Headaches?
Yes, neck pain is often associated with tension headaches and migraines. The muscles around your neck and your upper neck joints can refer pain to your head. At Auckland Physio, we have a specialised Headache Clinic with our expert Masters Physio Robyn Atkinson, who works with people to overcome headaches. She uses the Evidenced-based Watson Approach.
6. Is neck pain common as we age?
Yes, neck pain tends to increase with age due to conditions like osteoarthritis or degenerative disc disease.
7. What can I do to prevent neck pain?
Regular exercise, maintaining good posture, good ergonomics and taking frequent breaks can help prevent neck pain. We suggest you see a Physiotherapist early to help instead of waiting.
For more information, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.
Check out our Online Store for great Rehab and Health goods.
Frozen shoulder, or adhesive capsulitis, can be a frustrating and painful condition. This comprehensive guide will help you understand the condition and explore effective treatment options.
What is Frozen Shoulder? Frozen shoulder involves:
The Three Phases:
Treatment Approaches
Recovery Tips:
If you think you have a frozen shoulder, come to Auckland Physio, Parnell clinic to see one of our Physiotherapists. You can book easily online HERE or call our friendly reception team on 093664480. Alternatively, if you're not sure if Physio can help, book a Auckland Physio complimentary call.
Common Questions
Yes, Physiotherapy can be very effective in treating frozen shoulder (adhesive capsulitis). Physiotherapists use a combination of treatments to reduce pain, increase the range of motion, and improve function in the shoulder.
Common physiotherapy techniques at Auckland Physiotherapy include:
If you're dealing with frozen shoulder, it’s important to work closely with a physiotherapist who can guide you through exercises and treatments specific to your condition. It may take time, but physiotherapy can lead to significant improvement.
2. How long does it take for a Frozen Shoulder to go?
A frozen shoulder can be a slow and frustrating condition, and the recovery timeline can vary from person to person. Generally, it progresses through three stages:
1. Freezing stage (painful phase): This stage lasts 6 weeks to 9 months, where the shoulder becomes increasingly painful, especially with movement, and its range of motion starts to decrease.
2. Frozen stage (adhesive phase): This stage can last 4 to 6 months. The pain may decrease, but the shoulder becomes stiff, making it difficult to move. Function is limited.
3. Thawing stage (recovery phase): This can take anywhere from 6 months to 2 years. During this stage, the shoulder gradually regains mobility, and pain continues to decrease.
In total, recovery from a frozen shoulder can take anywhere from 1 to 3 years. Without treatment, spontaneous complete or nearly-complete recovery over a varied period of time occurs. However, with proper treatment, including physiotherapy, the recovery time can be shortened, and the condition can be managed more effectively. Regular stretching and strengthening exercises, along with professional guidance, can help speed up the recovery process and improve outcomes.
3. What causes frozen shoulder?
A Frozen Shoulder affects about 6% of the population. The exact cause is not fully understood, but it is often linked to shoulder injury, surgery, or conditions like diabetes, thyroid disorders, and heart disease. It can also occur without any apparent reason.
4. How do I know if I have a frozen shoulder?
Symptoms include pain and stiffness in the shoulder, difficulty moving the arm, especially in certain directions (like overhead or behind the back), a limited range of motion and pain sleeping on the affected side. At Auckland Physio, our expert Physio team will assess your shoulder and do a range of special tests to try and diagnose your pain. You may be asked to get an X-ray and Ultrasound to rule out any other injuries. You may also be referred to a specialist for further management.
5. Can frozen shoulder go away on its own?
Yes, but it can take a long time—sometimes up to 2 to 3 years. Treatment, like physiotherapy, can help speed up recovery and reduce pain.
6. Can physiotherapy cure frozen shoulder?
Physiotherapy can significantly help reduce pain, improve range of motion, and restore function, but full recovery can take time and may require a combination of treatments.
7. What are the risk factors for a Frozen Shoulder?
Common risk factors include age (typically 40-60 years old), diabetes, heart disease, recent shoulder surgery or injury, thyroid disorders, and prolonged immobility.
For more information, come into our clinic (close to Remuera, Newmarket and Parnell) to speak to our expert team. It is essential you first get the right diagnosis before any treatment and management occur so book in for a first appointment.
Check out our Online Store for Rehab and Health goods.
A Comprehensive Guide
Living with gluteal tendinopathy (also known as greater trochanteric pain syndrome) can be challenging, but effective treatment options are available. This condition affects the tendons that connect your gluteal muscles to your hip and can cause persistent pain on the outside of your hip.
In this condition, tendons are generally not inflamed, which is why traditional methods like rest and anti-inflammatory medications often don't resolve the issue. Most experts recognize the problem as being degenerative, which may sound intimidating, but it is something that can usually be treated successfully for most people.
To put it simply, the body experiences constant strain from physical activity, leading to wear, and then repairs itself during periods of rest. When the wear occurs faster than the body’s ability to repair, healthy tendons can become weakened and eventually painful.
Several factors influence this wear-and-repair process, such as the intensity of exercise, fitness level, body composition, hormonal shifts, stress, posture, limb alignment, and past injuries. Because of this, simply easing back into activity doesn’t always solve the problem, and a more tailored rehabilitation plan is often necessary. This rehab approach focuses on identifying the specific factors causing the issue and creating an exercise routine to strengthen the gluteal muscles and tendons, improving their ability to tolerate stress.
Tendons have a limited blood supply, meaning that healing and adapting to exercise is a slow process, which is why rehabilitation can take months. However, with consistency and patience, this method typically leads to long-term improvement and successful outcomes.
Key Treatment Approaches:
Prevention Tips:
If you need more information or need help with your hip pain, book a Physio session at Auckland Physiotherapy, Newmarket. If you are unsure who you would like to see, book a complimentary call and talk to one of our expert Physio's today.
SERVES: 2
PREP & COOK TIME: 30 MINS
INGREDIENTS
SERVES: 2
PREP & COOK TIME: 30 MINS
250 g kumara, cut into 2 cm cubes
2 Tbsp. olive oil
280 g lean beef (e.g. sirloin), cut into 2 cm
strips, seasoned with salt and pepper
1/2 bag of leaves (e.g. rocket, baby spinach, or
mixed)
4 cherry tomatoes (or 1 medium tomatoes),
chopped
1/2 small red onion, diced
2 Tbsp. crushed peanuts, for garnish
Dressing:
2 Tbsp. low-sodium (salt) soy sauce
2 cloves garlic, crushed (OR 1 tsp. minced)
1 tsp. minced ginger
1/2 Tbsp. coconut sugar
1 Tbsp. rice wine vinegar
DIRECTIONS
Preheat oven to 200°C. Line an oven tray with baking
paper.
1. Toss kumara pieces with half the olive oil, and season
with salt and pepper. Roast for 25-30 minutes or until
golden and crispy.
2. To make the sauce, mix the soy, garlic, ginger, sugar,
and vinegar in a bowl. Set aside.
3. Heat the remaining olive oil in a pan over high heat.
Cook beef for about 2 minutes on each side (this is for
approx. med-rare, try more or less depending on your
preference).
4. In a large bowl, mix leaves with tomato, red onion and
kumara.
5. Divide salad between plates. Add beef strips and drizzle
everything with soy and ginger dressing. Garnish with
crushed peanuts.
NUTRITION INFO (PER SERVE)
CALORIES; 472 kcal
PROTEIN; 38 g
FAT; 18 g
CARBOHYDRATE; 38 g
FIBRE; 6 g
SUGAR; 12 g
NOTES
Substitutions and/or additions will change the nutrient value of the recipe
Additions: Add fresh herbs such as coriander, fresh chilli, other salad ingredients such as cucumber,
capsicum.
Alternatives: Sub beef for another protein of your choice, sub kumara for another root veg or pumpkin.
Gluten free: use GF tamari sauce instead of soy sauce. Ensure peanuts gluten free.
Leftovers: Refrigerate in an airtight container for up to 4 days. Keep salad separate from the kumara and beef so as to keep salad leaves fresh.
Sarah Mitchell Weston (PhD) is a Registered Nutritionist at belle époque nutrition in Grey Lynn. Sarah specialises in weight management, gut health, and sport nutrition, providing evidence based advice and personalised food plans. Appointments available in person or online, contact [email protected] for enquiries or to book.
When it comes to fitness, I am often saying to my clients - "consistency is key" and this rings true. Achieving long-term results isn't about going all-out once in a while but showing up day after day, even when motivation dips. Here’s why consistency matters and how you can make it a habit in your fitness routine.
In fitness, it's not about perfection but persistence. By making consistency your focus, you’ll see lasting, meaningful progress that benefits both your body and mind.
Read about Adele Griffin on our website or book a personal training session with her to help your consistency and fitness.
