Why Rest Isn’t Always the Best: The Truth About Movement and Recovery
When you’re dealing with an injury or pain, the natural instinct is to rest. After all, rest equals recovery, right?
Not exactly.
While rest is essential in the early stages of certain injuries, too much rest—or the wrong kind—can actually hinder your recovery. Physical therapy (PT) takes a more strategic approach, using movement as medicine. Let’s explore why movement, not just rest, is key to healing—and how PT plays a vital role in this process.
The Myth of Total Rest
For years, the R.I.C.E. method (Rest, Ice, Compression, Elevation) was the go-to advice for injuries. But research has since evolved. Experts now recommend an updated model: P.E.A.C.E. & L.O.V.E.—which emphasizes education, activity, and loading as part of recovery.
“Complete rest is detrimental to most musculoskeletal injuries,” says the British Journal of Sports Medicine. (Dubois & Esculier, 2020)
Why? Because muscles, tendons, and joints need controlled movement to heal properly.
How Physical Therapy Uses Movement to Heal
Physical therapists design safe, progressive movement strategies that promote tissue healing without reinjury. Here’s how PT leverages movement:
Improves circulation – helping bring oxygen and nutrients to injured areas
Reduces stiffness and inflammation
Prevents muscle atrophy during periods of limited mobility
Encourages tissue remodeling and resilience
A 2022 study in The Journal of Orthopaedic & Sports Physical Therapy found that early mobilization leads to faster return-to-function in soft tissue injuries compared to prolonged rest.
Real-Life Examples Where Movement Matters
Low Back Pain:
Bed rest used to be standard. Now, staying active and doing PT-led exercises is the gold standard. One study found that people who remained active had less pain and missed fewer workdays. (Malmivaara et al., 1995)
ACL Injuries:
After surgery or injury, PTs introduce structured weight-bearing and range-of-motion exercises early to prevent joint stiffness and promote healing.
Sprained Ankles:
A 2021 review confirmed that graded movement within 48–72 hours improves recovery and reduces swelling faster than immobilization. (van der Does et al., 2021)
Movement = Long-Term Resilience
Physical therapy doesn't just get you back to where you were—it helps you come back stronger. By guiding your body through a personalized rehab plan, PT reduces your risk of reinjury and improves overall functional strength.
Mind-Body Connection
Movement has psychological benefits too. Gentle exercise releases endorphins, helps regulate mood, and reduces fear associated with pain—a major factor in chronic pain conditions. (Gatchel et al., 2007)
Bottom Line
While rest has its place, intentional movement—guided by a physical therapist—is often the better medicine. So next time you're dealing with pain or injury, don’t just hit pause. Instead, hit play—with a plan.
Feel free to call our office to schedule an evaluation, and we will help you out with educating you on the correct movements to perform if you are in pain!
References:
Dubois, B., & Esculier, J.F. (2020). “PEACE & LOVE: A new paradigm for soft tissue injuries.” Br J Sports Med.
Malmivaara, A., et al. (1995). “The treatment of acute low back pain.” New England Journal of Medicine.
van der Does, H.T., et al. (2021). “Ankle sprains: early mobilization versus immobilization.” BMJ.
Gatchel, R.J., et al. (2007). “The biopsychosocial approach to chronic pain.” Psychological Bulletin.