Want to get off the injury rollercoaster? Be careful with complete rest
I’ve been around the injury game a lot — both coaching clients and dealing with my own back and disc issues. If there’s one thing I’ve learned, it’s that Goldilocks might have been a great coach or rehab specialist. Not too much, not too little — just right.
The Extremes That Keep People Injured
When it comes to coming back from most injuries — groin pulls, calf strains, hamstring tweaks, even back flare-ups — the worst thing you can do is push through extreme pain and ignore what your body is telling you.
But the next worst thing? Total, complete rest.
Laying around for days, weeks, or longer may feel safe, but it actually puts you in a deeper hole. Your muscles decondition, joints stiffen, and getting back to your normal activities — let alone sports or lifting — becomes much harder.
And the absolute worst? Bouncing back and forth between those two extremes. One day you’re doing nothing, the next day you’re trying to go full throttle. Your body never knows what to expect, and it ends up less prepared, more frustrated, and more likely to get re-injured.
Who Deals With Injuries the Longest?
In my experience, it’s usually one of two types of people:
1. The Full Send – someone who does almost nothing most of the week, then tries to “game day it” or go all out on occasion.
This is like a dog chasing its tail — lots of effort, mostly wasted, and you end up right back where you started.
2. The Impatient One – someone who completes 70-80% of their rehab plan, then stops when it “feels good enough.”
This is like walking across a frozen lake in late November. Sure, maybe it’ll work — but odds are the ice isn’t thick enough and you’re going to fall in. Now you have to start over… with better prep.
So What’s the Better Approach?
Avoid the extremes. Find your “just right.”
Start with light activity that doesn’t make the pain worse. If it’s uncomfortable but manageable, you’re usually in the right zone. Adjust from there, always respecting tissue healing times and what your body can handle.
Self-assess. If you’re constantly re-injured, or progress is slow, look back at your patterns. Are you the Full Send or the Impatient One? Recognizing it is half the battle — then aim for the middle ground.
Get help. An outside perspective is huge. A trainer or rehab professional who understands healing times, the demands of your sport, and has helped people recover efficiently can save you weeks or months of frustration. They know the most direct path — no rollercoasters involved.
Bottom Line
The key to bouncing back from injury isn’t just working hard or resting hard. It’s about staying consistent, respecting your limits, and finding that “just right” level of movement. Keep yourself moving safely, modify anything that aggravates it, and trust the process.
See you in the gym.
