When recovering from an injury or experiencing joint pain, many people assume that resting as much as possible is the best course of action. While rest is important in the initial stages of recovery, excessive rest can actually slow healing, cause muscle weakness, and increase the risk of future injuries.
At Unity Chiropractic Wellness, we help patients in New York City, near Grand Central Terminal, Murray Hill, Midtown, and Midtown East, recover from pain and injuries with an approach that prioritizes movement, rehabilitation, and long-term joint health. If you’ve ever wondered, “Should I completely rest an injury, or is movement better?”, the answer may surprise you.
Why Resting Too Much Can Be Harmful
The human body is designed for movement. When we stop moving, our muscles weaken, joints stiffen, and circulation decreases, all of which can delay healing and make injuries more likely to return. While short-term rest is sometimes necessary, a prolonged lack of movement can lead to long-term dysfunction and chronic pain.
1. Muscle Weakness and Atrophy
One of the biggest risks of excessive rest is muscle loss. After just a few days of inactivity, muscles start to weaken. If rest continues for weeks, muscle atrophy sets in, making it harder to regain strength and function. This loss of muscle support can also put extra strain on joints, increasing pain and discomfort.
2. Joint Stiffness and Reduced Mobility
Joints rely on movement to stay healthy. Synovial fluid, which lubricates the joints, needs motion to circulate properly and keep the joints moving smoothly. Without movement, joints become stiff, tight, and more prone to discomfort. This is why people who remain sedentary for long periods often experience increased stiffness, especially in the lower back, hips, and knees.
3. Slower Healing and Poor Circulation
Blood flow plays a crucial role in injury recovery. Movement stimulates circulation, helping to deliver oxygen and nutrients to the affected area. When we rest too much, circulation decreases, slowing down the body’s ability to repair damaged tissues. This can make the recovery process take much longer than necessary.
4. Increased Risk of Reinjury
When an injury forces someone to rest for too long, muscle imbalances and weakness develop. If movement is reintroduced too quickly without proper strengthening, the body may compensate with poor movement patterns, leading to an increased risk of reinjury. This is common with back pain, knee issues, and shoulder injuries, where muscles become weak and unstable due to inactivity.
5. Negative Effects on Mental Health
Extended periods of inactivity don’t just affect the body—they impact mental and emotional health too. A lack of movement has been linked to increased stress, anxiety, and depression, making it harder to stay motivated and maintain an active lifestyle. Movement releases endorphins, the body’s natural painkillers, which can help improve mood and promote overall well-being.
The Difference Between Passive Rest and Active Recovery
If rest isn’t the answer, what should you do instead? The key is active recovery, which allows healing while maintaining movement.
Passive Rest: When It’s Needed
Some rest is necessary, especially in the first 24-48 hours after an acute injury, when there is swelling or severe pain. During this time, it may be best to:
• Avoid movements that cause sharp pain.
• Use gentle compression or elevation to control swelling.
• Limit activity, but not eliminate movement entirely.
Active Recovery: The Key to Healing Faster
After the initial phase, movement should be reintroduced gradually and safely. This helps prevent stiffness, maintain strength, and promote circulation. Active recovery includes:
• Gentle stretching to maintain mobility.
• Chiropractic adjustments to keep the spine and joints aligned.
• Walking to encourage blood flow and keep muscles engaged.
• Modified strength exercises to rebuild stability.
At Unity Chiropractic Wellness in Midtown Manhattan, we focus on movement-based rehabilitation that allows the body to heal without losing strength or mobility.
How to Safely Return to Movement After an Injury
For those recovering from an injury, knowing how to return to activity without overdoing it is essential. Here’s a step-by-step approach:
1. Listen to Your Pain Signals
Pain is a natural guide that helps determine which movements are safe and which should be avoided.
• Mild discomfort is okay and often a sign that the body is adjusting.
• Sharp or worsening pain means you may need to modify or slow down.
2. Gradually Increase Activity
Instead of jumping back into high-impact exercise, start with low-intensity movement and build from there.
• Begin with gentle range-of-motion exercises to reduce stiffness.
• Add bodyweight strength exercises like squats or resistance band work.
• Slowly reintroduce full activity, monitoring how your body responds.
3. Focus on Strengthening Weak Areas
If an injury kept you from moving for weeks or months, it’s important to address muscle imbalances before returning to regular workouts.
• Strengthen stabilizing muscles around the injury.
• Incorporate balance and coordination exercises to restore function.
• Work with a chiropractor to correct any misalignments that could cause reinjury.
4. Keep Moving Throughout the Day
Even if you’re not working out, small movements throughout the day can help prevent stiffness and promote recovery.
• Stand up and stretch every 30-60 minutes if sitting for long periods.
• Take short walks to keep blood flowing.
• Use gentle mobility drills in the morning and before bed.
5. Get Professional Guidance
If you’re unsure how to safely return to activity, working with a chiropractor can help. At Unity Chiropractic Wellness in Midtown East, we develop personalized recovery plans that include:
• Chiropractic care to restore joint function.
• Mobility and movement assessments to prevent future injuries.
• Strength-building strategies to rebuild stability safely.
When Is Rest Beneficial?
While excessive rest is harmful, there are times when short-term rest is necessary, such as:
• Right after a severe injury (fracture, ligament tear, or post-surgery).
• When sharp pain occurs during movement.
• To allow for initial swelling to subside before reintroducing activity.
However, even in these cases, movement should be gradually reintroduced as soon as possible to avoid complications.
Final Thoughts: Movement is Medicine
Rest alone isn’t enough for recovery. The body heals best when it stays active, as movement keeps joints flexible, muscles strong, and circulation flowing. While short-term rest can help in the early stages of an injury, prolonged inactivity leads to stiffness, weakness, and a slower healing process.
At Unity Chiropractic Wellness, we specialize in chiropractic care and movement-based rehabilitation to help patients recover without losing mobility or strength. If you’re in New York City, near Midtown East, Grand Central Terminal, or Murray Hill, and need expert guidance, schedule an appointment today to heal smarter and move better.