How To Get Rid Of Injuries Fast

 Learn the 7 best ways to treat exercise injuries

Ben Greenfield
3-minute read
Episode #74

You can certainly learn a fair share about exercise injuries on the Get-Fit Guy website. For example, you will find injury articles that include:

While your goal should be to avoid getting injured in the first place, I’ve never met an exercise enthusiast who didn’t get some kind of injury at some point in their life. So the real goal is to get rid of your injuries as quickly as possible. That's why I've compiled this list my 7 best tips on resolving physical injuries:

How To Get Rid Of Injuries Fast

1. Ice – The body’s initial response to an injury is inflammation and swelling, which can increase pain and pressure on nerves, and decrease range-of-motion. That’s why your immediate plan of attack should be to get ice on an injured joint for 15-20 minutes, and then repeat this every few hours until the initial swelling and redness has subsided.

2. Rest – This doesn’t mean you should lie on the couch waiting for your injury to heal. Instead, simply rest the injured area only, but get the remainder of you as fit as possible. For example, I recently injured my right knee, but within 24 hours of the injury, I was back at the gym doing leg presses, squats, leg extensions, leg curls, calf raises and jumps – with my left leg only!

3. Topical Anti-Inflammatories – Topical anti-inflammatories can help to improve blood circulation around the injured area and also decrease inflammation and pain. They are also much easier on your stomach than an oral anti-inflammatory such as ibuprofen. I personally use two different types of topical anti-inflammatories: topical magnesium and topical pain management (Traumeel, RockSauce, and Dragon Ice are all good brands). Usually, I will apply topical magnesium before and after workouts, and topical pain management in the mornings and evenings.

4. Heat – Once you’ve decreased the initial inflammation and pain, and you’re ready to begin exercising again, heat can help to make the soft tissues around the injured joint more pliable, and decrease the chance that you’ll experience stiffness. For example, if you’re recovering from a back injury, you can use a heating pad on your lower back prior to a run. Or if you’re recovering from a knee injury, you can use a knee sleeve to keep heat (and compression) on your knee joint.


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.