Breaking Down Injury Myths (And What You Really Need to Know)

Injuries suck. You know what’s even worse? All the bad advice out there on how to recover! So let’s do some myth-busting to get you back on track faster.

Common Injury Myths (That You Need to Forget)

Myth: "No Pain, No Gain"

Ever hear someone say this as they push through a painful workout? Yeah, it’s bad advice. Pain isn’t a badge of honor—it’s your body’s way of waving a red flag saying, “Hey, pay attention!” Not every twinge means something is seriously wrong, but ignoring pain can lead to more problems down the road. Pushing through it? That’s like ignoring the check engine light and hoping your car doesn’t break down. Pain = your body sending you a signal, not a challenge.

Myth: "Rest Is Best"

When you’re injured, the couch might seem like your best friend. And sure, rest is important—but it’s not always the solution and can sometimes make your return to activity harder than it needs to be. It’s all about using the right tool for the right problem. For example, acute injuries like tendonitis that involve inflammation may need 5-10 days of rest. But if there’s no damage or inflammation, rest alone won’t solve the issue. It might just take the edge off the pain, only for it to come back as soon as you jump back into training. Frustrating, right? That’s why we often focus on modifying your training schedule and adding corrective exercises when dealing with non-inflammatory pain. Remember: movement is medicine—use it wisely.

Myth: "I Don’t Really Need to Warm Up Before I Work Out"

Skipping a warm-up is like diving into a pool without testing the water. Sure, you might be fine, but there’s a good chance it’ll sting. A proper warm-up gets your blood flowing, loosens up your muscles, and preps your body for action. It’s like giving your body a heads-up before you go full throttle.

If you’re not dealing with any specific pain or injury, a general warm-up will do the trick. But if you have an injury or are experiencing pain, warming up becomes crucial. A targeted warm-up reduces the chances of your pain sticking around or progressing. With the right rehab or prehab exercises, you can keep those issues in check and set yourself up for a pain-free workout.

Myth: "Ice Is Better Than Heat, Always"

Ice vs. heat—what’s the deal? Well, it depends. Ice was the go-to for injuries for years, but recent research suggests it might not be as helpful as we once thought. For acute injuries like ankle sprains or soft tissue issues, ice and anti-inflammatory meds (NSAIDs) may actually slow down recovery. That’s because inflammation, while painful, plays a key role in healing. If you rush to stop it, you might end up delaying the process.

Heat is having a moment with trendy options like saunas and red-light therapy. But diving into the research on heat is like trying to explain the fall of the Roman Empire—it’s complicated! While heat seems to offer some recovery benefits, more research is needed to be sure.

When it comes to general recovery or performance, it’s mostly up to personal preference whether you choose hot or cold therapy. However, when it comes to acute injuries, ice and NSAIDs are officially out.

Myth: "Complete Immobilization Is Key"

Gone are the days when getting injured meant slapping on a cast and calling it a day. In fact, keeping an injury completely immobilized can sometimes do more harm than good, leading to joint stiffness, muscle atrophy, or even fear-avoidance behaviors (like changing your gait or avoiding movements to “protect” an injury that doesn’t actually need that level of protection).

Instead, specific corrective exercises, combined with gentle movement, are often better for encouraging circulation and promoting tissue repair. Your best bet? See a healthcare professional who can help you find the right balance between rest and movement to get you back on track.

Don’t let injury myths hold you back from recovering properly. Remember, the key to healing is listening to your body and trusting the process, not outdated advice. And if you’re wondering about the best ways to speed up recovery, check out our post on smarter strategies for recovering faster.