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Recovering from injuries and aches

How to recover from a sports injury: getting back to training step by step

A sprain, a strain or an irritated tendon doesn't have to keep you away from exercise for long. What you do in the first few days and how you return make all the difference.

2 min read · Updated 12 October 2026

The first days: protect without immobilising

For years the advice was rest and ice. Today physiotherapists use a more complete approach, summed up by the acronym PEACE & LOVE, published in the British Journal of Sports Medicine. In the first few days (PEACE):

  • Protect the area: for one to three days avoid movements that increase pain, but don't immobilise it completely.
  • Elevate the limb above your heart when you can, to reduce swelling.
  • Avoid taking anti-inflammatories on your own in the first days unless a doctor advises it: inflammation is part of the healing process.
  • Compress with an elastic bandage if there's swelling.
  • Educate yourself: understanding the injury and having realistic expectations helps recovery.

Afterwards: load it gradually (LOVE)

  • Load: as soon as pain allows, start moving and using the area gradually. Tissue heals better when it gets the right amount of load.
  • Optimism: your mindset affects recovery. Most sports injuries heal well.
  • Vascularisation: do aerobic activity that doesn't hurt (cycling, swimming, walking) to improve blood flow and mood.
  • Exercise: restore mobility, strength and balance with specific exercises.

The pain rule during rehab

A practical guide is a scale from 0 to 10. During rehab exercises, pain up to 3 or 4 is acceptable, as long as it's no worse the next day. If it is worse, reduce the load.

Returning to your usual routine

  • Start with the beginner level of our routines, even if you used to do the advanced one.
  • Increase duration first and intensity later.
  • Add jumps, sprints and heavy loads last.
  • Before returning fully, check that the injured side has similar strength and balance to the healthy side.

When to see a doctor or physiotherapist

Seek medical attention if you can't put weight on your foot or use the limb, if there's a visible deformity, if swelling appears very quickly, if you notice tingling or weakness, or if the pain doesn't improve within one or two weeks.

Sources

This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.