Exercise Recovery and Injury Myths

There are many myths regarding sports injuries, that can lead to either incorrect treatment or overlooking more serious situations. Below are a few of the most common injury and recovery misconceptions and misunderstandings.

Injury Myth: It can’t be broken, because I can move it.

Fact: This widespread idea has kept many fractures from receiving proper treatment. Some people with a broken bone can walk depending on the location and severity of their bone fractures. Some common examples include breaks in the smaller, outer bone of the lower leg, small chip fractures of either the foot or ankle bones and the often neglected fracture of the toe.

Myth: Wrapping An Injured Joint Provides Adequate Support

Injury Myth: Applying a Compression Bandage to a severely sprained ankle is adequate treatment.

Fact: Ankle sprains often mean torn or severely overstretched ligaments, and they should receive immediate care. X-ray examination, as well as a combination of immobilization by casting or bracing your ankle for further support and physical therapy, may all be necessary to ensure optimal recovery.

MYTH: Rest Is the Best Medicine

Recovery Myth: Rest Is the Best Medicine.

Fact:  Rest is not always best. In order for injured muscles to recover, blood flow is needed, which bed rest prevents. Injured muscles and connective tissues require blood flow, contraction, compression and decompression to heal optimally. Bedrest will delay the process and potentially cause contractures.

Injury recovery doesn’t just include the healing time, but the prevention of future injuries to that same area. This means doing the right strengthening exercises.

Recovery Myth: Applying heat will increase the circulation in the area and therefore help the healing.

Fact: Heat will open up blood vessels and bring fluid to the area, however it will not remove fluids or circulate the blood. This can be done only by contracting muscles. Consequently, if there is some degree of inflammation present, applying heat may only cause pooling and stagnation of fluids in the area, which can slow down the healing. It is not helpful to apply heat to inflammation or stiff joints.

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DON’T PROCEED IN PAIN

If pain from a Sports Injury has sidelined you, Don’t Ignore Your Pain and Push Through. You need to give your body some rest temporarily and then get into OrthoExpress to be evaluated. Applying ice to a swollen joint is a good idea, and you should also try to move and maintain your range of motion as much as possible.


If you have pain, consider making a visit to see an orthopedic specialist. Orthopedic providers diagnose and treat many types of pain all over the body, including:

Whether your pain is dull or sharp, chronic or acute, OrthoExpress is able to help by providing fast access to the specialized sports injury care that you need. Musculoskeletal injuries can include anything from the shoulders, knees, and hips to fingers and toes. OrthoExpress Urgent Care possesses the skills, training, and experience to quickly and effectively diagnose and treat injuries involving strains, sprains, dislocations, and many other ligament, joint and muscle injuries.