Few things can dampen your spirits like a persistent ache or a sudden, sharp pain. Whether it's a recurring twinge in your lower back or an acute injury from an accident, most physical issues stem from imbalance – when one part of the body compensates for weakness elsewhere.
The Root of the Problem
Our bodies are inherently asymmetrical – no one's left and right sides are exactly the same, explains personal trainer Luke Worthington. Problems arise when we inadvertently force symmetry, trying to make both sides move identically. This disrupts our natural equilibrium and leads to overuse, strain, or injury.
Physiotherapist Florence Penny adds that an injury is often more complex than the immediate event that caused it. The visible injury is just the tip of the iceberg. Behind it are often muscle imbalances, poor joint stability, fatigue, improper movement patterns, or insufficient conditioning. These underlying factors reduce the body's resilience, making it more prone to injury under stress, whether that's from playing with your children or training for a marathon.
Foundations of Recovery
Proper diagnosis is crucial for successful recovery. Identify how the injury happened – was it a sudden force or gradual overload from poor movement or planning? says Worthington. Understanding the underlying cause is essential for lasting recovery. A physiotherapist, doctor, osteopath, or other trained practitioner can help uncover those root issues.
Prevention is always better than cure. Respect rest days – they're part of training, not a break from it, advises professional marathon runner and Lululemon ambassador Anya Culling – and give your body time to absorb the effects of your workouts. Recovery begins with the basics: quality sleep, good nutrition, and proper hydration.
It's easy to believe that staying still will help you recover faster, but the real secret is targeted movement, performed consistently and built up over time, adds Worthington. The goal is to restore confidence, control, and capacity – not just wait for pain to fade.
Targeted Recovery for Specific Injuries
Ankle Sprain
Mostly caused by rolling or twisting on uneven ground, ankle sprains are just as common on the morning commute as in a game of sport. If you're dealing with pain, swelling, or bruising, or finding it hard to bear weight, start by elevating the ankle above heart level and apply ice to reduce swelling.
After that, Worthington advises rebuilding strength gradually. Start with balance work – holding one leg off the floor, then progressing to standing on tiptoe – before adding calf-strengthening exercises such as calf raises and, eventually, low-level jumping drills.
Everything should be done progressively, he says. Once you can balance on one leg and then on tiptoe, repeat the exercises on an unstable surface such as a balance dome. Then try catching and throwing a weighted ball while standing on one leg, and again on tiptoe. When balance control feels solid, move to two-legged jumps, then single-leg hops, keeping landings soft and stable.
Train both your injured and healthy sides to avoid making that good ankle the next injury.
Achilles Tendinitis
Named after the mythical Greek hero, the term achilles heel has long symbolised weakness – and the body's largest and strongest tendon is also one of the most injury-prone. Achilles tendinitis, a painful inflammation marked by heat, swelling, and stiffness, often strikes when people suddenly ramp up their training or lifting load.
Tendons love consistency, so don't alternate between inactivity and intense exercise, says Penny. The goal isn't rest but smart load-management. Gradual, slow, heavy loading helps the tendon remodel and rebuild strength and resilience.
Begin by applying light tension: stand facing a wall with feet hip-width apart, lean forward slightly and press your toes into the floor as if to lift your heels – but keep them grounded. Hold this contraction for 10 seconds, then release, repeating several times. As strength returns, progress to standing and seated heel raises, taking three seconds up and three down. Aim for three sets of 12–15 reps every other day.
Lower Back Pain
Often associated with being of a certain age, lower back pain can be incredibly debilitating and occur at any point in life. It's usually caused by too much sitting followed by sudden lifting or exercise, poor movement techniques and weakness in the deep stabilising muscles – the core and glutes – combined with tight hip flexors, says Penny. The result is a stiffness befitting of the Tin Man, and recovery that can sometimes feel like a never-ending pursuit.
While you might feel tempted to rest and avoid moving, experts agree that the right exercises are essential to get you on the road to recovery. Since tight hip flexors are often to blame, osteopath Olivia de Maigret recommends improving mobility with simple movements. Try drawing a figure of eight with your hips several times while standing, she says.
A kneeling hip-flexor stretch also helps, and should be a staple if you sit for long periods. Kneel on one knee, with the other leg bent at 90 degrees, torso upright. Gently tilt your pelvis backwards until you feel a stretch at the front of the hip on the kneeling side. Hold for 20-30 seconds and repeat two or three times on each side.
Pelvic tilts, bridges, and gentle cat-cows are brilliant for strengthening the core and glutes, which protect and stabilise the spine, adds Lotti Benardout, founder of pilates and strength centre Studio Anatomy.
Before strengthening, focus on activating your deep core – your natural back brace – with diaphragmatic breathing: inhale, expanding the belly, then tighten the abs on exhalation. Once mastered, progress to stability exercises such as:
- Dead bugs
- Side planks
- Bird-dogs
The goal, says Worthington, is to keep the lumbar spine – the section without ribs – still, stable, and neutral.
Plantar Fasciitis
Having recently battled a foot tendon injury, Culling knows just how testing recovery can be. It felt like one step forward, two steps back, she admits. The hardest part was accepting that rest was part of the work. I took six weeks off running and focused on low-impact cycling and strength training to stay active while giving my body the time it needed to heal.
Warm-ups, rest, and knowing when to stop are just as vital as the workout itself – especially for runners, whose joints absorb repeated force. It's far easier to prevent injury than to recover from one, and strength training is crucial for an injury-free running routine.
One of the most common running-related issues is plantar fasciitis – inflammation of the thick band of tissue that supports the arch of the foot. Those who spend long hours standing, wear unsupportive shoes, or ramp up training too quickly are also at risk. Alongside switching to low-impact exercise such as cycling or swimming, De Maigret recommends loosening the tight connective tissue by rolling the arch of the foot over a tennis ball for two or three minutes a day.
Culling also swears by ice baths to reduce inflammation, but if they don't appeal, applying an ice pack for 10 minutes works, too. Finally, choose shoes with solid arch support and cushioning, and avoid barefoot walking while recovering – arch supports can help reduce strain and speed up healing.
Shoulder Pain or Impingement
If you feel a pinch or pain in your shoulder when lifting or rotating your arm, overuse or poor posture could be to blame. Nearly 41% of women report persistent shoulder tension, according to recent research. Alongside strength work – think push-ups, reverse-flies, and resistance band pull-aparts – improving mobility in the thoracic spine and strengthening the scapular stabilisers is essential, says Penny.
For thoracic mobility, try a cat-cow stretch. To strengthen the scapular stabilisers, perform a serratus punch: lie on your back with knees bent, feet flat and a light dumbbell held straight up toward the ceiling. Keeping your elbow locked, reach your hand upward by lifting your shoulder blade slightly off the floor – as if throwing a small punch – pause for a couple of seconds, then lower slowly. Aim for two to three sets of 10 reps on each side.
Knee Injuries
Whether it's patellar tendinitis or a tear to the meniscus or anterior cruciate ligament, knee injuries are prevalent, particularly in those doing contact sports or movements that require a lot of pivoting. According to Worthington, knee pain is often a hip or ankle issue in disguise, since both joints influence how much force the knee absorbs. Strengthening and improving control through the hips and ankles can therefore help ease strain and prevent injury.
For hip stability, try a single-leg glute bridge, he recommends. Lie on your back with one knee bent and the other extended at a 45-degree angle. Press through the heel of the bent leg to lift your hips, keeping them level at the top, then slowly lower. Do three sets of eight per side.
He also recommends an ankle mobility drill: stand facing a wall, with your feet in a staggered stance and your front foot a few inches from the wall. Keeping your heel grounded, bend your front knee towards the wall until it just touches. Perform three sets of eight reps per leg.
Poor alignment and weak hips also contribute to ACL tears – an injury that often requires surgery and physiotherapy. Single-leg control work – such as that aforementioned glute bridge, pistol squats, and reverse lunges – along with exercises that strengthen the hamstrings and glutes, are key to protecting the knees, adds Penny.
Hamstring Strains
The hamstring works as part of a chain of muscles, and if other links are underperforming, it ends up doing double duty and becomes more vulnerable, says Worthington, who advises working with a physiotherapist to assess any alignment issues.
Once alignment is restored, perform 10 repetitions of 100 metres at a gradually increasing pace, using the walk back as recovery, he recommends. Initially all 10 repetitions may be at a slow walk; then progress to a fast walk, a slow jog and eventually a sprint. When you can complete all 10 repetitions at a sprint without pain, the hamstring can be generally considered recovered.
Benardout also emphasises the value of eccentric exercises, such as slow bridge lowers or hamstring sliders, which strengthen the muscle as it lengthens. Hip hinges and single-leg work then help keep them strong and stable in the long-term.
Delayed Onset Muscle Soreness
While not technically an injury, anyone who's pushed themselves in a workout will know the tell-tale ache of delayed onset muscle soreness – that stiff, tender feeling that hits a day or two after exercise, especially when walking downstairs or stretching. It occurs when intense or unfamiliar activity causes microscopic tears in the muscle fibres, which then repair and rebuild stronger – so it's actually a sign of progress.
The best remedy is more movement, just at a lower intensity, says Benardout. Gentle stretching, walking or even time in an infrared sauna can work wonders – the heat boosts circulation, eases stiffness and speeds up recovery.
By understanding the root causes of common injuries and following these expert-backed recovery strategies, you can navigate the path to healing with greater confidence and effectiveness. Remember that consistency and proper progression are key to restoring function and preventing future issues.
