How Long Will It Take To Get Back to Training After An Injury?

Crap that hurt…now what?

I wish healing was as faster after an injury, but unfortunately that’s just not the case. With the proper mobility exercises, however, you can help your body recover as fast as humanly possible! Keeping in mind that our bodies heal within ranges of time frames, it is helpful you know what’s going on with your body when you’re dealing with an injury.

Phase 1 (0-3 days )

The first 3 days are important for the body to begin the healing process. The body recognizes there is an issue, and sends nutrients to help during this phase. During this time, you’re looking for pain relief with massage, rest, self stretching, taping, ice/heat, contrast/Epson salt baths, compression, etc. - whichever is best for your unique issue.

Phase 2 (3 – 14 days)

During this phase, you are able to work on improving your mobility and figuring out ways to train around your injury safely while you continue the healing process

Phase 3 (2 – 6 weeks)

While in phase 3, you continue to improve your mobility, and include restoring strength and movement patterns like squatting, hinging, lunging, pressing, and pulling all while continuing to train safely. You’ll likely be ramping up your training volume.

Phase 4 (6-12 weeks)

At this point, you’re most likely feeling great, but you want to decrease the chance of the injury coming back, so during this phase you’re continuing to work on improving your mobility, form, and strength]

Phase 5 (12+ weeks)

Typically reserved for surgery/significant trauma

I hope this helps give you a good initial timeline in your mind on how long it will take to be pain free and continue working towards your goals after a minor to major injury. If you have any specific questions regarding an injury or movement, we’re here to help. You can best reach a team member through email at getbetter@trainingnationpt.com, or by phone at 937-802-4283.

Keep getting after it,

Dr. Luke