Why Physical Therapy Matters: Key Benefits and How to Get the Best Results
Discover the importance of physical therapy, its key benefits, and expert tips for recovery. Learn how the BounceBack App helps you find the right expert.
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Nothing jolts an active body like a sudden hamstring sprain, shooting back pain, or knees that buckle during your daily routine. If you exercise regularly, slowing down your sports injury recovery can feel like a real mental and physical struggle.
Abigail Lufkin knows this struggle firsthand. A former U.S. equestrian team member, she experienced multiple collarbone fractures and missed the 2000 Summer Olympics due to her horse’s injury. Later, as a marathoner and competitive bicyclist, she endured a jaw-breaking accident on a mountain bike. Each time, she picked herself back up.
Now a sports psychologist in Los Angeles, Lufkin emphasizes that injuries are a shock to the system. They often trigger a grief process. "In the beginning, especially, it's a grief process," she says. We grieve the loss of our mobility. We have to rest. We may have to take pain medicine and go to rehab. Routine changes, rest requirements, and physical pain add to the emotional toll.
"There’s often a lot of repetitive questioning, like, 'Why did this happen?' or 'What could I have done differently to prevent this?' We can get stuck in this cycle," Lufkin explains.
For those older than 20, she adds, the situation can feel even more daunting. "It can feel like the beginning of the end," she says, as we wonder, "Is it all just downhill from here?"
Recovery is as much a mental journey as it is physical. Addressing emotional challenges and promoting a healthy mindset can significantly impact how quickly you heal. While physical therapy and medical care play important roles, strategies for emotional resilience and social connection can enhance your recovery experience.
Here's how to adapt and give yourself space to bounce back.
Recognizing these negative emotions and then letting go of them is the first step toward healing, says Lufkin.
Dr. Casey Cooper, a sports psychologist, explains that stress-based thoughts can trigger the release of chemicals like cortisol. These chemicals can increase inflammation and slow recovery.
"When you are having stress-based thoughts, anxious thoughts, negative thoughts, your body is going to respond neurologically, and then also your central nervous system [responds] by releasing different chemicals into your bloodstream to deal with that stress," she says.
"People know about adrenaline, but there's also cortisol and other things that, when added to the bloodstream, will increase inflammation and make recovery more difficult."
Allow yourself to process your emotions. Grieving your temporary loss of mobility or routine is natural. Addressing these feelings rather than suppressing them helps your body and mind focus on healing.
The way you approach your injury can impact the duration of your recovery. Research shows that a positive outlook leads to better outcomes, no matter if you’re healing from an injury or managing a chronic condition.
For example, a recent study shows people with positive outlooks had fewer repeat heart attacks, even if they had a family history of heart disease.
Similarly, another study revealed that participants with generalized anxiety disorder who practiced replacing negative thoughts with positive ones showed significant improvement.
Consider a common scenario: you injure your knee and struggle to walk upstairs. For instance, this writer is dealing with just that after years of jumping, lunging, hiking, and competitive stair climbing. Now, faced with a middle-aged body protesting such activities, it’s frustrating to rest.
Dr. Cooper suggests channeling that frustration into actions you can control. "You might not be able to walk up the stairs without pain, and yes, that's frustrating. However, at this moment, there’s nothing you can do to instantly fix it," she says. What you can control, she explains, are your breathing, your stretching, and the training you’ll do to strengthen the knee.
If you’re prone to worst-case thinking—believing the injury is permanent or blaming yourself—Lufkin recommends reframing the narrative. "Tell yourself another story," she says. "Instead of spiraling, think: ‘This sucks, but I’m going to physical therapy. I’m going to get stronger.’"
Shifting your mindset and focusing on small, actionable steps lets you transform frustration into progress.
Another key to healing faster is surrounding yourself with a supportive network. A recent study shows that individuals lacking strong social connections are more likely to experience chronic pain and depression. This usually occurs six to 12 months after an injury compared to those with a robust social network.
Although maintaining those connections became more challenging during the pandemic, technology now offers more ways than ever to stay in touch. Regardless of whether it’s letting someone make a meal for you, drive you to a doctor’s appointment, or simply giving them a call, reaching out makes a difference. "It’s not just helpful—it’s good for you," Dr. Cooper says.
Many people who experience sports injuries are high-achievers accustomed to instant information and solutions. They often believe their bodies should heal just as quickly once they’ve found all the answers online, explains Dr. Cooper. Unfortunately, that’s not how the body works.
"We might have access to endless information thanks to technology, but we’re still bound by the limits of our anatomy and genes, which are super old," she says. Healing from many injuries takes weeks or months. As we age, recovery often slows. Some reports indicate that a 45-year-old heals 15% to 18% slower than a 30-year-old with the same injury.
Still, it’s hard for athletes to resist comparing themselves to stories like Polish luger Mateusz Sochowicz. She overcame a severe leg injury in November to compete in the 2022 Winter Olympics. Another example is U.S. cross-country skier Hannah Halvorsen, who competed after recovering from a brain injury that left her unable to walk just three years prior.
Dr. Cooper advises against comparing yourself to professional athletes with access to top-tier training, conditioning, and medical care. "Remember, not all of an athlete’s pain, grief, and effort is visible in glowing news reports or on their social media," she adds.
If you’re injured, prioritize rest when your body needs it. “Avoid the social pressure to always be productive," Dr. Cooper says. Pushing yourself too hard too soon will only set back your recovery.
While resting, icing, or lying in bed, instead of doing the activity you love, consider how you could use your newfound time. For instance, Lufkin says discovering she could still use a stationary bike kept her going while healing from a broken collarbone.
“With my bad knee, I know hiking is off the table. So, this past weekend, I tried Pilates. It’s a mix of stretching, breathing, and holding planks. Sure, it doesn’t offer the same calorie burn as a jog, but I feel like I’m engaging my muscles and working up a sweat. It was a fun challenge, and I’ll stick with it.”
Why stop there? You can get even more creative. "Oftentimes, folks discover something really interesting they wouldn’t have found otherwise—like writing, painting, or blogging," Lufkin explains.
The patience and determination you’ve gained from your sport might translate to something entirely new. "There are so many skills that carry over from sport to life," Lufkin adds. "We just have to figure out what they are."
The BounceBack app builds social connections, provides tools for progress tracking, and offers resources to strengthen your mindset. If you’re dealing with frustration, isolation, or self-doubt, we’re here to support your journey to recovery and resilience.
Don’t let injury recovery be a solo journey. Download the BounceBack app today to take the first step toward a stronger, more resilient recovery.
A better recovery is only a few steps away.
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