Skip to content
At-Home Rehabilitation Tips for Recovering from a Sports Injury

At-Home Rehabilitation Tips for Recovering from a Sports Injury

Whether you’re a professional athlete, a dedicated fitness enthusiast, or someone who loves the thrill of a good game, the road to recovery from a sports injury is a universal challenge. To regain your strength, mobility, and overall performance, you’ll need to take the proper steps to support your healing. In this article, we'll explore some essential rehabilitation tips for recovering from a sports injury and techniques to help guide you back to your peak performance.  

What to Do Immediately

When it comes to recovering from a sports injury, the concept that "time is of the essence" has never been truer. Following the right steps immediately after getting injured is vital for making sure that the rest of the healing process goes smoothly. Immediate interventions to help manage swelling and control inflammation can help minimize the initial impact of the injury and prevent further damage. 

Stop at the First Sign of Pain

a woman in running clothes holds her injured knee

The first sign of any sports injury is often a sudden onset of pain, serving as the body's immediate signal that something is wrong. To prevent further injury or damage, it’s essential to immediately stop whatever activity you are doing. Continuing to exercise through pain can not only exacerbate the injury but can also make the situation worse and the recovery processes both harder and longer. 

After any necessary first aid, it’s vital that you spend the first 3-5 days after your injury using the following methods to support the healing process. 



Protecting your injury from further damage is essential, especially in the early stages of rehabilitation when the injury is still fresh. Wearing a brace after a sports injury provides crucial support and stability to the injured area, reducing excessive movement that could impact the healing process. This can include knee braces, shoulder braces, and more. 

Orthopedic braces also provide more control during rehabilitation exercises, aiding in overall recovery and preventing potential setbacks. 

Shop All Orthopedic Braces 


While it’s important to keep the injured body part moving if possible, you should avoid aggravating the injury during this time as this can cause additional harm. Listen to your body’s signals and rest as needed. 


OrthOut reusable standard cold pack

Cold therapy is an important part of the recovery process for sports injuries because it helps reduce swelling and provides pain relief. The OrthOut Standard Cold Pack is a great cold therapy tool that conforms to your body to provide soothing relief. It is also easy to store in your freezer, and can be reused for hundreds of treatments, without ever freezing solid. 


Incrediwear Active Recovery Knee Sleeve

Wearable sleeves like the Incrediwear Knee Sleeve can provide active recovery support and pain relief from sports injuries. Incrediwear uses a signature fabric blend with semi-conductor technology instead of compression to increase blood velocity and reduce inflammation. Unlike compression, it just needs to touch the skin to work. This sleeve offers targeted relief and a snug fit that makes movement a pleasure, not a pain. It’s also breathable and moisture-wicking for maximum comfort. 

Shop All Incrediwaer Sleeves 


Elevation is a straightforward but effective way to lower inflammation. This strategy uses gravity to draw fluid away from the injured area, decreasing swelling and pain. You can use a pillow or couch cushions to prop up the injured body part and allow yourself to rest. It’s best to keep it propped above your heart if possible. 

Understanding Sports Injuries

A woman with a sports injury and a knee brace visits an orthopedic physical therapist

Before you begin any journey of rehabilitation, it’s vital that you have a good understanding of your specific injury. This knowledge will help determine the best recovery strategy for your needs and give you an idea of how long the process might take. 

For instance, a runner recovering from a knee injury may require rehabilitation to strengthen the surrounding muscles, while a tennis player with a shoulder injury might focus on mobility and flexibility. Moreover, a mild sprain may necessitate a few weeks of focused rehabilitation, while a more severe ligament tear could extend the recovery process to several months. 

Your rehabilitation needs will vary depending on your individual injury. To ensure the most effective recovery process, always consult a physical therapist or other qualified medical professional before following through with any treatments. 

At Home Physical Therapy Exercises to Aid in Recovery

Incorporating at-home physical therapy exercises into your recovery regimen offers a convenient and proactive approach to rehabilitation after a sports injury. These exercises not only empower you to actively participate in your recovery but also contribute to maintaining flexibility, strength, and mobility between formal therapy sessions. Here are some training and exercise tips to guide your approach. 

Resistance Strength Training at Home

Theraband Latex-Free Resistance Bands

When recovering from a sports injury, resistance strength training is crucial for rebuilding lost muscle mass, enhancing joint stability, and preventing further injuries. This typically involves using soft weights or resistance bands for light strength training that will help prevent muscle deterioration. 

Rehab equipment like THERABAND Latex-Free Resistance Bands makes at-home resistance strength training a breeze. These fitness bands allow you to start with light resistance to accommodate healing injuries and build up to heavier elastic bands to promote safe muscle strengthening without compromising recovery. The bands can be used for a variety of full-body exercises to fit into any workout routine. 

Shop All Resistance Strength Training Equipment 

At-Home Cardiovascular Exercise

CanDo Foldable Pedal Exerciser with Digital Display

Keeping up with cardio exercises will help you preserve your stamina and endurance while recovering. Cardio also promotes cardiovascular health, improves circulation, and contributes to overall fitness, aiding in the body's ability to heal.  

If your injury prevents you from high-impact activities like running, exercise gear like the CanDo Pedal Exerciser can be a great low-impact option for staying in shape without aggravating your injury. This foldable pedal exerciser features a digital LCD display that allows you to keep track of your time, pedal count, calorie count, RPM, and more. It can also be placed on the table for hand pedaling exercises. 

Balance Exercises

 CanDo Inflatable Vestibular Exercise Ball in yellow

After a compromising sports injury, balance exercises help reestablish mobility and coordination which are essential for a well-rounded recovery. These exercises often focus on strengthening core muscles and the muscles around joints to provide better stabilization.  

Balancing tools like the CanDo Inflatable Exercise Ball can be used to improve balance, coordination, flexibility, and strength. They can also be used to aid in equilibrium therapy exercises, as well as stretching and strength programs.  

Shop All Balance and Stability Equipment 

Prevent Future Injuries

Following rehabilitation, it’s important to take proper protective measures to reduce your risk of reinjury. Wearing proper protective gear helps minimize this risk by providing an added layer of support and stability to the previously affected area.  

Sports protective gear like compression sleeves and padded safety clothing also helps maintain the progress achieved during rehabilitation. This provides ongoing support to weakened or vulnerable spots, reducing the likelihood of setbacks.  

Shop All Sports Protection Gear 

Find the Best Rehab Equipment for Your Needs Today

Embarking on the journey of rehabilitation after a sports injury is not merely about healing the body; it's a dynamic process that requires a thoughtful and strategic approach. Thankfully, adding rehab equipment to your at-home exercise routine has never been easier. At Orthopedic Outfitters, we have over 20 years of experience in the industry, supplying clinics and consumers with the best orthopedic and physical therapy equipment available.  

Plus, when you spend $50 or more, we’ll give you free shipping! 

Shop All Rehab Equipment

Previous article 7 Ways to Relieve Back Pain at Home
Next article Best Massage Therapy Tools for Pain Relief at Home