Let’s be honest — getting injured sucks. Whether it’s a sprained ankle from a pickup game, a tweaked back after moving furniture, or a pelvic floor issue that popped up postpartum or mid-deadlift, it throws a serious wrench into your routine. And the hardest part? Figuring out how to rebuild without making things worse.
As a pelvic health and orthopedic physical therapist, I see it all. The overachievers trying to “push through” pain, the folks too scared to move a muscle, and everyone in between. The good news? You can absolutely get back to what you love — you just need a smart, strategic game plan.
So let’s talk about where to start and, just as importantly, what to avoid.
Where to Start
Get Clear on What’s Actually Going On
This might sound obvious, but you’d be surprised how many people skip this step. Vague self-diagnoses and “Dr. Google” rabbit holes won’t cut it. See a qualified provider (hi 👋🏼) who can properly assess your injury, movement patterns, and baseline function. Knowing what you’re dealing with is half the battle.
Start Moving — Strategically
Rest has its place, but total inactivity is rarely the answer. The goal is to keep the rest of your body strong and mobile while working around your injury. That might mean upper body training while rehabbing a lower body injury or breathing/core work while your shoulder heals. The key is movement with intention. Hurting your back in spending a week in bed is not going to solve the issue.
Prioritize Quality Over Quantity
Now’s not the time for ego lifts or “just one more rep.” Focus on controlled, pain-free (or pain-managed) movements that feel good in your body. You’ll rebuild faster by mastering the basics than chasing numbers. I love using a timer for workouts, you can focus on technique without having to worry about the reps!
Address the Why
An injury is often a symptom of something deeper — poor movement patterns, muscle imbalances, lack of recovery, or straight-up stubbornness (been there). Use this as a chance to fix the holes in your game. I promise it’ll pay off long-term.
What to Avoid
Jumping Back In Too Fast
Nothing derails progress like the “I feel better so I’m going to send it” mentality. Recovery isn’t linear, and setbacks happen when you skip steps. Follow a progression and listen to your body and your therapist. Just because you laid around for a week doesn’t mean that heavy deadlift is going to feel good.
Ignoring Pain Signals
Look, soreness is normal. Sharp, shooting, or lingering pain? Not normal. Pain is your body’s way of waving a red flag — ignoring it won’t earn you any toughness points, just a longer rehab timeline.
Sticking Only to Passive Treatments
Massage, dry needling, and cold plunges have their place, but they won’t rebuild strength, coordination, or movement control. Active rehab (yep, that means exercise) is where the real magic happens. Stop slapping a band aid on your injury and let’s get to the actual cause.
Falling into the Fear Trap
It’s easy to get stuck in “I’ll never be the same again” mode. Trust me — you will. With the right plan, support, and mindset, you’ll be back doing what you love. Maybe even better than before.
The Bottom Line
Rebuilding after an injury isn’t about perfection — it’s about progress. It’s about moving with intention, addressing the root cause, and staying consistent even when it’s frustrating.
Whether you’re recovering from a sports injury, orthopedic setback, or pelvic floor dysfunction, the principles are the same: get clear, move smart, and don’t skip the boring stuff. Your future, stronger, pain-free self will thank you.
And if you’re not sure where to start? That’s what I’m here for. I’ll help you build a rehab plan that makes sense for your goals, lifestyle, and badass future self.
