Recovering from an injury is a deeply personal journey, one that challenges not just the body but also the mind and spirit. Over the last eight months, I’ve learned this firsthand. Navigating my recovery was not a straight path, but through it all, I discovered resilience, self-trust, and the incredible capacity of my body to heal—when I listened to it.
One of the most profound lessons I’ve learned during this time is the importance of listening to my body. This isn’t just about tuning in to physical sensations like pain or discomfort, but truly understanding what my body needs and advocating for it. For months, I sought answers about what was happening internally, bouncing between five different doctors until I finally got my hormones checked. That moment validated everything I’d been feeling: I do know my body. It turns out, I’m postmenopausal, and having that clarity gave me the tools to move forward in my recovery with greater confidence.
Last week, I hit a milestone I wasn’t sure I’d reach again: I split jerked with no pain. For those unfamiliar, the split jerk is a powerful movement that requires precision, strength, and trust in your body. To be able to perform it without pain after so many months of recovery was nothing short of exhilarating. It reminded me of why I never gave up, why I kept showing up and doing what I could, even when progress felt slow.
Injuries can make us feel like strangers in our own bodies. It’s easy to spiral into frustration or even despair when we’re unable to do what we once could. But in those moments, we have a choice: we can lose ourselves in the injury, or we can adapt, do what we can, and actively work toward feeling better. For me, stopping movement entirely would have been far more detrimental than modifying my approach. Movement—specifically lifting—became my anchor. It kept me strong, both physically and mentally, and it never exacerbated my injury.
The science supports this approach. Studies show that controlled movement is often the best way to recover from common injuries like muscle pulls, strains, and even certain joint issues. Rest has its place, of course, but immobilization can lead to muscle atrophy, decreased range of motion, and a longer recovery timeline. Movement encourages blood flow, which delivers oxygen and nutrients to the injured area, aiding in repair. For example:
Muscle strains: Research indicates that progressive loading (gradually increasing stress on the muscle) helps rebuild strength and flexibility faster than rest alone. A 2017 study published in the Journal of Orthopaedic & Sports Physical Therapy highlights the importance of early mobilization and loading for faster recovery.
Tendon injuries: Controlled eccentric exercises (lengthening under tension) can improve tendon health and reduce pain. According to a 2009 study in the British Journal of Sports Medicine, eccentric loading is one of the most effective methods for treating chronic tendinopathies.
Joint injuries: Gentle movement can reduce stiffness and promote synovial fluid production, which lubricates the joints. A 2013 review in Arthritis Care & Research emphasized that appropriate physical activity can improve joint function and reduce pain in injured or arthritic joints.
Additionally, a systematic review published in Sports Medicine in 2015 concluded that exercise-based rehabilitation often outperforms passive treatments like rest or immobilization for many musculoskeletal injuries. These findings validate what I experienced during my recovery: movement, when done mindfully and progressively, is a powerful tool for healing.
Throughout my recovery, lifting remained a consistent part of my routine. I scaled back when necessary, focusing on form, lighter weights, and alternative movements that didn’t aggravate my injury. This approach not only preserved my strength but also gave me a sense of purpose and progress during a time when it could have been easy to feel stagnant.
Looking back, I’m so glad I didn’t give up on my body. Recovery wasn’t about pushing through pain or ignoring my limits—it was about finding balance, adapting, and showing up for myself every day. Injuries are tough, but they can also be a gateway to deeper self-awareness and growth. For anyone going through a similar experience, know this: your body is capable, resilient, and deserving of care. Keep moving in ways that feel right for you, and trust that healing is possible.
And to anyone who’s ever been dismissed or told that “it’s all in your head”—advocate for yourself. You know your body better than anyone else. Recovery starts with that trust.
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