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From an ankle sprain to a shoulder pinch: how to recover from common injuries
25th January, 2026 09:03 PM
Here’s nothing quite like a persistent ache or pain to ruin your mood. Whether it’s a recurring twinge in your lower back or an acute injury from an accident, most issues stem from imbalance – when one area of the body compensates for weakness elsewhere.
Proper diagnosis is key to successful recovery. “Identify how the injury happened – was it a sudden force or gradual overload from poor movement or planning?” says Worthington. “Understanding the underlying cause is essential for lasting recovery.” A physiotherapist, doctor, osteopath or other trained practitioner can help uncover those root issues.
Prevention is better than a cure. Respect rest days – “they’re part of training, not a break from it”, says pro marathon runner and Lululemon ambassador, Anya Culling – and give your body time to absorb the effects of your workouts.
Recovery begins with the basics: quality sleep, good nutrition and hydration.
Ankle sprain
Mostly caused by rolling or twisting on uneven ground, ankle sprains are just as common on the morning commute as in a game of sport.
If you’re dealing with pain, swelling or bruising, or finding it hard to bear weight, start by elevating the ankle above heart level and applying ice to reduce swelling.
After that, Worthington advises rebuilding strength gradually. Start with balance work – holding one leg off the floor, then progressing to standing on tiptoe – before adding calf-strengthening exercises (such as calf raises) and, eventually, low-level jumping drills.
“Everything should be done progressively,” he says. “Once you can balance on one leg and then on tiptoe, repeat the exercises on an unstable surface such as a balance dome. Then try catching and throwing a weighted ball while standing on one leg, and again on tiptoe.” When balance control feels solid, move to two-legged jumps, then single-leg hops, keeping landings soft and stable.
Train both your injured and healthy sides to avoid making that “good” ankle the next injury.
Achilles tendinitis
Named after the mythical Greek hero, the term “Achilles heel” has long symbolised weakness – and the body’s largest and strongest tendon is also one of the most injury-prone. Achilles tendinitis, a painful inflammation marked by heat, swelling and stiffness, often strikes when people suddenly ramp up their training or lifting load.
Begin by applying light tension: stand facing a wall with feet hip-width apart, lean forward slightly and press your toes into the floor as if to lift your heels – but keep them grounded.
Hold this contraction for 10 seconds, then release, repeating several times. As strength returns, progress to standing and seated heel raises, taking three seconds up and three down. Aim for three sets of 12–15 reps every other day.
Lower back pain
Often associated with being of a “certain age”, lower back pain can be incredibly debilitating and occur at any point in life.
While you might feel tempted to rest and avoid moving, experts agree that the right exercises are essential to get you on the road to recovery.
A kneeling hip-flexor stretch also helps, and should be a staple if you sit for long periods. Kneel on one knee, with the other leg bent at 90 degrees, torso upright. Gently tilt your pelvis backwards until you feel a stretch at the front of the hip on the kneeling side. Hold for 20-30 seconds and repeat two or three times on each
Before strengthening, focus on activating your deep core – your natural back brace – with diaphragmatic breathing: inhale, expanding the belly, then tighten the abs on exhalation.
Plantar fasciitis
Having recently battled a foot tendon injury, Culling knows just how testing recovery can be. “
Warm-ups, rest and knowing when to stop are just as vital as the workout itself – especially for runners, whose joints absorb repeated force. It’s far easier to prevent injury than to recover from one, and strength training is crucial for an injury-free running routine.
Shoulder pain or impingement
If you feel a pinch or pain in your shoulder when lifting or rotating your arm, overuse or poor posture could be to blame. Nearly 41% of women report persistent shoulder tension, according to recent research.
Alongside strength work – think push‑ups, reverse-flies and resistance band pull‑aparts – improving mobility in the thoracic spine (upper back) and strengthening the scapular stabilisers (which control the shoulder blades) is essential, says Penny.
For thoracic mobility, try a cat-cow stretch. To strengthen the scapular stabilisers, perform a serratus punch: lie on your back with knees bent, feet flat and a light dumbbell held straight up toward the ceiling.
Keeping your elbow locked, reach your hand upward by lifting your shoulder blade slightly off the floor – as if throwing a small punch – pause for a couple of seconds, then lower slowly. Aim for two to three sets of 10 reps on each side.
Knee injuries
Whether it’s patellar tendinitis or a tear to the meniscus or anterior cruciate ligament (ACL), knee injuries are prevalent, particularly in those doing contact sports or movements that require a lot of pivoting.
According to Worthington, knee pain is often “a hip or ankle issue in disguise”, since both joints influence how much force the knee absorbs. Strengthening and improving control through the hips and ankles can therefore help ease strain and prevent injury.
He also recommends an ankle mobility drill: stand facing a wall, with your feet in a staggered stance and your front foot a few inches from the wall. Keeping your heel grounded, bend your front knee towards the wall until it just touches. Perform three sets of eight reps per leg.
Poor alignment and weak hips also contribute to ACL tears – an injury that often requires surgery and physiotherapy.
Delayed onset muscle soreness
While not technically an injury, anyone who’s pushed themselves in a workout will know the tell‑tale ache of delayed onset muscle soreness, that stiff, tender feeling that hits a day or two after exercise, especially when walking downstairs or stretching.
It occurs when intense or unfamiliar activity causes microscopic tears in the muscle fibres, which then repair and rebuild stronger, so it’s actually a sign of progress.
“The best remedy is more movement, just at a lower intensity,” says Benardout. “Gentle stretching, walking or even time in an infrared sauna can work wonders – the heat boosts circulation, eases stiffness and speeds up recovery.”
