There’s plenty of advice floating around about sports injuries and recovery. Some of it is helpful, and some of it is outdated.
Here are a few of the most common myths we hear in the clinic.
Myth 1: Physios just give massages
Massage can be part of a physiotherapy treatment plan, but it’s only one of many tools we use.
Physiotherapists are trained to diagnose and manage musculoskeletal injuries. Treatment may include:
- Exercise rehabilitation
- Sports taping
- Joint mobilisation
- Strength and conditioning advice
- Mobility and flexibility work
- Load management and return-to-sport planning
The best treatment depends on your injury, your goals and the sport you play.
Myth 2: Massage prevents injuries
Many athletes book a massage before a game or event because they feel tight or sore. While massage may help you feel more comfortable, it is unlikely to prevent injuries on its own.
Injury risk is influenced by many factors, including:
- Age
- Fitness level
- Training history
- Previous injuries
- Training and playing loads
- Genetics and anatomy
The most effective injury prevention strategies are usually developed weeks or months before competition and focus on building strength, fitness and resilience.
Myth 3: If I’m injured, I should just rest
Complete rest is rarely the answer.
In most cases, early intervention and a structured rehabilitation program help you recover faster and return to sport more safely.
Your physio will guide you on what activities to modify, what exercises to do and when it is appropriate to increase your training again.
Myth 4: Ice fixes everything
Ice can help reduce pain, but it is not a magic solution.
The old RICE method (Rest, Ice, Compression and Elevation) has largely been replaced by the PEACE & LOVE approach, which focuses on:
PEACE
- Protect
- Elevate
- Avoid anti-inflammatories, including excessive ice use
- Compress
- Educate
LOVE
- Load
- Optimism
- Vascularisation
- Exercise
Recovery is about helping your body heal and gradually returning to activity, not simply icing an injury and waiting.
Myth 5: Ice baths and massages are the key to recovery
The biggest factors influencing recovery are often the simplest:
- Getting enough sleep
- Eating well
- Staying hydrated
- Building the fitness required for your sport
If these foundations are in place, treatments such as massage, stretching and cold-water immersion may provide a small additional benefit.
Recovery doesn’t need to be complicated. Consistency is often the most important ingredient.
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