How to Speed Up Recovery After an Injury — PT Tips That Work

As the weather cools down and leaves fall, autumn brings beautiful scenery — but also an increase in seasonal injuries. Slippery sidewalks, weekend hikes, and fall sports can all lead to sprains, strains, and sore muscles. Whether you’ve twisted an ankle on a trail or strained your back raking leaves, recovering quickly is key to getting back to what you love. Here are some proven tips from the team at active acadia Physical Therapy to help speed up your recovery this season.

1. Don’t Ignore the Pain

Autumn injuries often start small — maybe a mild ankle roll or shoulder twinge while cleaning up the yard. Ignoring early signs can turn a minor issue into a major one. If you feel pain that lasts more than a day or two, it’s smart to schedule a Physical Therapy initial evaluation. Early treatment can prevent long-term problems.

2. Follow the P.E.A.C.E. and L.O.V.E. Method

Right after an injury, remember R.I.C.E. now updated to P.E.A.C.E. and L.O.V.E. — Protect, Elevate your injury above your heart, Avoid taking anti-inflammatory medication, Compression, and Educate you to not rely only on resting or passive treatment, like ice, but do try some gentle active movement within your body tolerance for the initial 3 days of muscle, tendon or ligament injuries. Follow the L.O.V.E. method — Load by gradually weightbearing through your injury to within your body tolerance letting pain by your guide, Optimistic keeping positive for healing to take place, Vascularize using pain-free cardiovascular exercise pumping blood to healing areas, Exercise gradually letting pain be your guide after 4+ days, restoring muscle strength, flexibility and motion with stretch, movement and balance.

3. Fuel Your Recovery

Good nutrition is just as important as exercise. Foods rich in protein, vitamin C, and omega-3 fatty acids help repair tissues and reduce inflammation. Staying hydrated also helps your muscles heal faster.

4. Get Professional Guidance

Every injury is different. At active acadia Physical Therapy, we create personalized recovery plans to help you heal safely and regain performance. Our specialist Physical Therapists use techniques, movement re-training, and education to get you back to your favorite autumn activities — faster and stronger.

Ready to recover?

 Visit active acadia Physical Therapy to book your personalized initial evaluation today.