Mistakes in Injury Recovery: 10 Things You Should Never Do

Updated on June 20, 2025

Injury recovery is a delicate process. Whether you’re healing from a sprained ankle, torn muscle, or surgery, avoiding common mistakes can significantly shorten your recovery time and reduce complications. Let’s explore the top 10 mistakes people make—and how you can avoid them.

1. Ignoring Medical Advice

Trust your healthcare provider. Skipping appointments or altering treatment plans without professional guidance can prolong your healing or lead to setbacks.

2. Returning to Activity Too Soon

Feeling better doesn’t always mean you’re fully healed. Rushing back into sports or physical activity can cause re-injury and chronic issues.

3. Skipping Physical Therapy

Rehabilitation exercises are essential to regain strength, mobility, and prevent stiffness. Skipping sessions slows progress and increases the risk of re-injury.

4. Not Listening to Your Body

Pain is a signal, not a challenge. Disregarding discomfort can aggravate the injury and extend recovery time.

5. Poor Nutrition

Your body needs fuel to repair tissue. Lack of protein, vitamins (especially C and D), and minerals like zinc can hinder recovery speed.

6. Inadequate Hydration

Water supports circulation and nutrient transport. Staying hydrated aids tissue healing and reduces inflammation.

7. Relying Solely on Painkillers

While helpful short-term, overuse of painkillers can mask symptoms and discourage active recovery methods like stretching or physiotherapy.

8. Poor Sleep Habits

Sleep is when the body does most of its repair work. Aim for 7–9 hours of quality sleep per night.

9. Neglecting Mental Health

Injury can affect mood, motivation, and self-esteem. Don’t hesitate to talk to a mental health professional if needed.

10. Skipping Bracing or Support

Braces or crutches may feel inconvenient, but they protect healing tissues. Skipping them too early can delay recovery.