How Soon Should You Start Rehab After An Injury?

How Soon Can I Start Rehab or Return to Exercise?

Believe it or not, this is one of the most common questions clinicians get from patients. You might even be wondering the same thing right now or have thought about it when you were injured.

The Short Answer? As Soon as Possible.

In most cases, my advice is to start rehab as soon as possible—provided there are no red flags, medical conditions, or other factors that would restrict you from exercising. If you've had surgery, it's essential to consult with your surgeon to determine when tissue loading is safe.

But What About Pain? Shouldn’t I Wait Until I’m Pain-Free?

While pain can be uncomfortable and may make you hesitant to train, it's important to know that training with some pain is okay. Research suggests that exercising with mild discomfort (2-3/10 on the pain scale) is generally safe, as long as:
✔️ The pain doesn't exceed 5/10
✔️ Your symptoms don’t worsen significantly after exercising
✔️ Your pain doesn’t linger or increase in the following days

Why Is Training with Pain Okay?

Starting rehab early, even with some discomfort, has several benefits. Here are three key reasons why early rehab is important:

1. Early Therapy Leads to Faster Recovery & Return to Sport

Research shows that early intervention leads to better outcomes compared to delaying rehab. Starting rehab sooner helps optimise healing, restore movement patterns, and improve strength, leading to a quicker return to daily activities or sport.

2. Early Activity Prevents Deconditioning

Think of recovery like climbing a mountain. The longer you wait to start, the further you slide down into deconditioning—losing muscle strength, mobility, and endurance. The sooner you begin, the higher your starting point, making the journey back to full activity easier and more efficient.

In addition, there appears to be a higher correlation with early rehab and a lower chance of injury recurrence - which in my opinion is a double win.

3. Rehab Provides Mental Clarity & Confidence

It’s a common belief that you should wait until you’re completely pain-free before starting rehab. But here’s the problem:

• Pain doesn’t always disappear on its own. In fact, in some cases, movement and strength training are required to help resolve pain.

• Chronic pain doesn’t have a clear timeline. If you wait for it to go away entirely, you may be waiting indefinitely, leading to longer inactivity and further deconditioning.

• Pain doesn’t always equal damage. It’s possible to have discomfort while still being safe to train. Learning how to work within tolerable pain levels can help you regain function sooner.

By gradually reintroducing movement, you can build strength, resilience, and confidence, which often plays a role in reducing pain over time. Waiting too long, on the other hand, can lead to unnecessary muscle loss, stiffness, and even increased sensitivity to pain, making recovery even harder.

The Bottom Line

Rehab should begin as soon as it’s safe, even if some discomfort is present. The key is progressive, controlled loading to promote healing without over-aggravating symptoms. If you're unsure where to start, working with a clinician can help you find the right balance between rest, recovery, and movement.

If you’re unsure about your readiness or pain, don’t leave it to chance. Book a FREE 30-minute discovery call to discuss your goals, assess your current condition, and build a plan that prioritises active recovery and long-term performance.

Let’s get you back in the game—stronger and more prepared than ever.

Click here to book now!