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Sports Injury Rehabilitation – An essential primer – The injury, rest and weakness downward spiral!

Girl is doing post injury rehab exercise using O'Coach fitness app

Why do we keep suffering from repeated injuries and pains until they become chronic?

The basic science of injury and rehabilitation that everybody misses
I injured my left knee during my marathon training 5 years ago and it still keeps flaring up.
My back if weak. I first felt pain during dead-lifts and now it has turned to chronic pain.
Every time I do push-ups, or try to increase the intensity of my workouts, my wrists start paining.

If you can relate to any such scenario, where an injury or pain keeps flaring up every-time you go back to your favorite or routine activities, you are probably caught up in the dreaded injury rehabilitation spiral – injury-rest-weakness downward spiral!

What is the injury-rest-weakness downward spiral that is affecting your injury rehabilitation?

How to break the injury-rest-weakness downward spiral and achieve your injury rehabilitation goals and get back to your favorite activities?

By following the 5-step REHAB pyramid:


Rest until the pain is resolved. Start by following the usual process of RICE – Rest, Ice, Compression and Elevation.


Evaluate what caused the injury/pain in the first place. It is generally a lack of sufficient muscle strength or endurance build-up, lack of flexibility, lack of mobility etc. If required, always take a few consultations with a physical therapist specialist.


Take Help from a professional Physical Therapist if you can.


Take action to resolve the identified issues with strength, flexibility, mobility etc. Follow a proper progressive overload exercise routine with due research and professional medical consultation if required.


Get back to your favorite activity gradually.

Top 5 reasons why people don’t get results during their injury rehabilitation process

Despite the increasing availability of professional physiotherapist support and guidance around us. An alarming number of people fail in their injury/pain rehab process, leading to chronic pain and eventually unnecessary surgical interventions.

Most common challenges that lead to the failure of a physical rehabilitation plan are:

  1. Lack of a balanced plan
    Of course, not following a properly balanced plan as outlined above. On one side, most athletes avoid the REST stage due to competitiveness and on the other side, non-athletes simply stop the activities and movements that cause pain for too long without ever getting to an exercise plan and hence making their injury or muscle weakness/imbalance chronic in nature.
  2. Avoiding professional help
    Avoiding taking the professional help of a certified physiotherapist and indulging in tons of bro-science.
  3. Lifestyle problems
    Let’s admit that quite a lot of injuries and recurring pains are due to muscle weakness and imbalances that have accrued because of our poor lifestyle choices – sitting for too long, incorrect posture, lack of sleep, poor diet, lack of muscle mass, excessive overall fat weight etc. So even with Rest and Corrective Physical Rehab exercises, unless the root lifestyle shortcomings are not improved upon, the injury/pain is bound to recur.
  4. Too much, too early
    It takes a certain mindset to understand and accept that it will take time. Yes, it will take time. For most injuries, if handled properly, it takes at least a few good weeks with any physical rehab plan before substantial results can be seen. A lack of patience with the same can be really frustrating and can throw the entire rehab process out of gear.
  5. The daily grind – Generally, the biggest challenge for us majority of non-athletes
    Despite having a proper plan, not following it through. Because let’s admit, for a non-athlete having other priorities like their daily profession and family, finding time, motivation and discipline to bear the pain and continue with the exercise plan during the initial weeks of exercise plan can be a bit too much. That too, when most rehab plans require you to do a set of exercises, at least a few times every day.

How can O’Coach custom workouts app help you in achieving your sports/general injury rehabilitation goals and getting back to your favorite activities!

Though there is nothing substituting the requirement of getting professional assistance from a Certified Physical Therapist. The O’Coach app can help you in fighting the usual grind and execute your rehab plan efficiently by:

Try creating your custom rehab workout routine for free with the help of the O’Coach sports/accident injury rehabilitation app.

Download now!
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Most common injuries for amateur young athletes, joggers, busy professionals, etc are ideal candidates for a non-surgical physical rehab plan!

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