Rest seems like the best way to react to pain. Tweaked your back? Rest it. Pulled a muscle? Rest it. This is the advice we’ve heard all our lives, and it’s true. Rest is an important part of recovery, but like any other good thing, there is such a thing as too much. Yes, too much rest can actually slow your recovery. Sometimes, movement is what your body needs. So, how do you know when to rest and when to move? That’s a great question.
When is Rest Best?
Of course rest is an important part of recovery. It’s just not the only answer. It’s about the right timing and the right amount. Rest may be the best answer:
- immediately after an injury.
- if there is acute inflammation, swelling, or pain.
- in response to a flare-up of chronic pain.
The term “rest” is often used to describe reduced intensity, not necessarily total immobility. In fact, there is a concept in sports medicine called “relative rest”. Relative rest is a way of resting your injured part while otherwise remaining active, allowing the injured area to continue to receive blood flow and necessary nutrients while preventing further injury.
This is also a way of maintaining the strength and flexibility of surrounding muscles and joints, which will be an important part of recovering and avoiding additional injuries caused by overcompensation or returning too quickly to activities after a long sedentary period.
Why Too Much Rest Can Backfire
Long periods of inactivity can have some negative side effects. Muscles can weaken. Joints can stiffen. Blood flow can decrease, making healing slower. Weak muscles and stiff joints can lead to injuries from overcompensation or overloading. Think of how your body feels after sitting all day. You’re not immediately ready for any serious activity.
Over time, your body can adapt to inactivity, leading to several undesirable outcomes. As your body gets out of practice with movement, even simple movements can feel uncomfortable. You may be more sensitive to pain, making the problem you were trying to solve worse.
Again, rest is an important part of recovery, but it is not the only part you need.
Finding the Right Balance
If you are dealing with pain from a minor injury, striking the right balance between rest and movement is your best path toward quick and complete recovery. There is a sweet spot that will lead you to the best possible outcome. If you are experiencing pain, you should:
- Keep Moving (Within Reason)
- Try gentle movements like walking or light stretching. Keep up with your regular daily activities if possible. Modify them if necessary.
- Use Ice or Heat Strategically
- Ice can help with early inflammation or swelling. Heat can help with muscle tightness or stiffness.
- Listen to your Pain, but Don’t Fear It
- Distinguish between productive discomfort and harmful pain. You don’t want to let fear keep you from healthy, productive movement.
At the same time, don’t underestimate the value of rest. Finding the right time and amount is the key to reaching the best outcome. Here are some things you should avoid during your recovery:
- Don’t Ignore Pain Completely
- Pushing through sharp or worsening pain can make it worse. There is no benefit to trying to “tough it out” if you are only making things worse.
- Don’t Rely on Pain Medication
- Medication can mask the symptoms, but they won’t address the cause of the pain. In fact, masking the symptoms may make you more likely to exacerbate the injury.
- Don’t Wait Too Long to Get Help
- If you are going to seek medical help, do it quickly. Early intervention almost always means faster, more complete recovery.
The bottom line is that both rest and movement will play an important role in your recovery. Remember that your body is designed to move. Neglecting movement can lead to a slower recovery and may even contribute to greater pain or chronic pain over time.
Use Physical Therapy for Guidance
It’s also important to remember that you don’t have to do this alone. If you find that your pain lingers for more than a few days, or if it is recurring or limiting your ability to perform basic tasks, don’t hesitate to contact a physical therapist for help. If you are unsure about which movements are safe and which to avoid, contact a physical therapist for guidance.
A qualified therapist will give you a thorough evaluation to determine the root cause of your pain. Your PT can create a personalized plan based on your condition, abilities, and circumstances. Your treatment plan can include custom exercises and manual therapy, as well as education and guidance on the best way to move forward in your recovery.
Remember that rest is an important part of recovery, but too much can slow you down. Smart movement should also be a part of your plan.
If you are dealing with pain and not sure what to do next, our team at Strive! Physical Therapy Centers has been helping our community overcome pain for more than 40 years. Our skilled therapists in Ocala, Summerfield, and Williston are ready to help you move safely and recover faster. Call us at 352.351.8883 or email us today to schedule a consultation.
