You’ve tweaked something. Again.
Maybe it was a sharp pull in your calf during a sprint finish, a twinge in your shoulder after a long swim, or that familiar ache in your knee after a training session. The pain isn’t enough to stop you from being active, but it’s causing enough discomfort that you’re aware of it and worried it could be the start of a sports injury that lingers.
If this is you, you’re probably wondering, should I just rest or is it time to see a physio?
This is a common and understandable question. In today’s blog, we’ll help you figure out when rest is enough and when a visit to a physiotherapist is the smarter move—especially if you want to recover faster, avoid re-injury, and get back to your sport safely.
In one of our past articles, we highlighted six signs that a sports injury needs professional help, but it’s always helpful to revisit this advice so you can make an informed decision about your recovery.
The role of rest (and its limits)
Rest is often your body’s first line of defence after a sports injury. Taking a short break after a knock, twist, or overuse strain can reduce inflammation and give irritated tissues time to settle.
In the first 24–72 hours after an injury, relative rest is usually helpful. This means avoiding aggravating movements, but not necessarily complete immobility. Light activity like walking, gentle stretching or pain-free range-of-motion exercises can promote healing by keeping your circulation flowing.
But here’s the thing: rest does have its limitations. It won’t correct poor movement patterns or rebuild strength. And it certainly won’t prevent the same sports injury from returning next month.
If you’ve got underlying issues – e.g. weak glutes, tight hips, poor joint control or postural habits, or imbalances from sport-specific training – then rest alone just hits the pause button. It won’t solve the problem long-term.
When should you see a physio?
There’s no hard-and-fast rule, but we would generally recommend seeing a sports physiotherapist if:
1. The pain doesn’t settle after a few days
If you’ve suffered a sports injury and things still feel stiff, sore or unstable after 5–7 days of rest and self-care, it’s worth getting checked.
Minor injuries usually show some improvement quite quickly. If your injury isn’t getting better, there may be something else going on, and an accurate diagnosis will save you time in the long run.
2. You can’t fully weight-bear or use the joint
If you’re limping, can’t lift your arm overhead, or can’t squat or hinge without sharp pain (the type of movement will depend on your injury), don’t push through. These are signs that more than just rest is needed, especially if your sport relies on those movements.
3. You’ve had the same injury more than once
Repeat sports injuries such as calf strain, Achilles pain, or “tight” hamstrings that always flare after training usually indicate that there’s an underlying problem that needs addressing. This could be to do with muscle imbalances, gait or posture issues, scar tissue from previous injuries, or even the wrong shoes.
A physiotherapist can help you identify the root cause and treat it properly, so you’re not stuck in a cycle of injury and rest.
4. You’re not sure what’s wrong
Sometimes it’s hard to tell the difference between general delayed onset muscle soreness (DOMS – the aches and stiffness most of us experience after trying a new physical activity or pushing a bit harder than usual) and an early-stage injury.
A physio can assess your movement, strength and tissue health to give you a clear answer, and a tailored recovery plan that works for your sport.
5. You’ve got an event or race coming up
Even if your sports injury is minor, it makes sense to optimise your recovery so you’re not running (or swimming or cycling or playing!) on half-capacity. We can speed up healing with manual therapy, soft tissue work, or Shockwave Therapy if needed, and guide your return to full training.
What can a physio do that rest can’t?
Good question. When you come to The Physio Box, we don’t just focus on what’s sore. We look at why a sports injury happened in the first place, which is something rest can’t do.
A sports physiotherapy session will likely include:
- A full biomechanical assessment (to identify any dysfunctional movement patterns or imbalances)
- Hands-on treatment to ease tight tissues, improve mobility, and reduce pain
- Guidance on how to load the injury safely (i.e., introducing the right amount of movement, weight, or resistance to the injured area to encourage healing without making things worse), so you don’t lose strength or function
- A rehab plan designed around your sport, goals, and current capacity
- Reassurance – sometimes that’s the most important part!
We also use tools and techniques like Shockwave Therapy and sports massage when appropriate to speed up the healing process.
After physio, you’ll leave your session with a clearer picture of your body and a plan to move forward, rather than a vague “rest it and see” approach.
Still not sure? Here’s what we say…
If you’re questioning whether to see a physio, it’s usually a sign you’d benefit from seeing one.
We’re here to support you, not to lecture or sideline you. We’ll always be honest about what you need, whether that’s a hands-on treatment plan or simply reassurance that you’re safe to keep training.
The most important thing is that you’re able to stay active without pain holding you back.
Book your physiotherapy session
Not sure whether your injury needs treatment? Come in for an assessment and we’ll figure it out together. Whether you’re chasing a new PB, getting back into your training after a break, or simply want to stay pain-free for the long haul, we’ve got your back (and shoulders, knees, ankles…).