Active Recovery vs Total Rest for Overuse Injuries

I am currently dealing with some nagging tendonitis in both my elbows. I am torn between taking a full week off the gym or just doing very light active recovery. In the past I have found that total rest makes me feel stiff and sluggish but I do not want to keep aggravating the injury.

What do you guys find more effective for overuse injuries? I have heard that getting blood flow to the area is better than just sitting on the couch. I am thinking about doing some high rep band work and maybe some light sled pulls just to stay active without stressing my joints.

I also wonder if I should be doing more mobility work during this time. Is it possible to overdo the mobility and make things worse? I am trying to find that perfect balance between letting things heal and staying in shape.

Totally get where you're coming from, BelfastBill. I've had similar issues with golfer's elbow. For me, total rest just prolonged the recovery, but diving back in too quickly with active recovery also flared it up. It's a tricky balance.

For tendonitis, I've found that proper eccentric loading is key, not just general 'active recovery'. Doing slow negatives with very light weight, even just bodyweight, can sometimes make a huge difference. Don't underestimate the power of progressive overload even in rehab.

Honestly, total rest for a week never fully healed my issues. It just made me feel weaker when I came back. I always opt for super low-impact, high-rep stuff or even just stretching and mobility work. The goal is to keep the area moving without aggravating it.

I'm a physiotherapist, and generally, 'active recovery' is almost always better than 'total rest' for most overuse injuries, assuming the 'active' part is truly restorative and not just less intense aggravating activity. Think blood flow, gentle ROM, not pushing through pain.

My PT had me doing isometric holds for my elbow tendonitis. Like, holding a light dumbbell at a specific angle for 30 seconds, building up reps. It didn't feel like much but it really worked to strengthen the tendon without dynamic stress.

I've tried both. For me, total rest for a week felt like I lost more gains than any recovery benefit I got. My personal approach is to deload significantly, focus on perfect form, and add in specific rehab exercises for the injured area.

It really depends on the severity. If you're experiencing sharp, shooting pain, that's a sign to back off completely. But for a dull ache or general soreness, active recovery with proper form and reduced intensity is usually the way to go.

I'm currently dealing with Achilles tendonitis. My physio has me doing very light calf raises and stretches daily. It's been slow, but consistent progress. Total rest did nothing for me but make it stiffer.

Just take the damn rest. You'll lose a week, maybe two, but prevent months of chronic pain. I tried to 'power through' a shoulder impingement with active recovery and ended up needing surgery. Not worth it, mate.

I've found it's less about 'active' vs 'total' and more about listening to your body. Sometimes a few days completely off is what's needed, other times, very targeted, pain-free movement is the answer. A good physio can help you figure out which.

For elbows, specifically, try getting a 'TheraBand FlexBar'. They're fantastic for eccentric exercises for golfer's and tennis elbow. It's targeted active recovery that actually works. Look up protocols for it.

Ultimately, if it's true tendonitis, the goal is to promote collagen synthesis and rebuild the tendon, which requires some stress, but not too much. Total rest for too long can actually weaken the tendon further. Find that sweet spot of 'just enough' stimulus.