Heath and WellnessRehabilitation

The Road to Recovery from Injury

Road to Recovery - BodyMend Wellness Clinic

By: Rob Rossi, Active Care Specialist

Road to Recovery - BodyMend Wellness ClinicMy name is Rob and I tore my right Pectoralis major muscle (muscle of the chest) in 2012. Two years later, in August 2014, I had surgery done to further correct the initial injury in the hope of regaining optimal functioning of the muscle. It has now been four months since surgery and things are going well, but I still have a long way to go before I am fully recovered. However like any injury, it will not be the way it once was.

The road to recovery can be a very long and frustrating process. A lot of the time, we dwell on not getting results quick enough. It can be both physically and mentally challenging, and we often get discouraged, depressed, low self-esteem, and much more depending on the individual.

First thing we need to do is have an understanding of the type of injury. The recovery period will vary, depending on the severity and individual. Having an understanding will allow for a better recovery as we will be able to tailor to the specific needs we require for the healing process.

We need to learn how to cope as our lifestyles will have to change in order to compensate for the injury, learning to work around it. This can be overwhelming in the beginning as sudden changes are sometimes tough to deal with.

Medication for pain, not being as active, and not getting out of the house as much will impact our mental state and can at times lead to low mood and even depression.  In addition overeating, substance abuse and more may even occur.  

So what we need to do through all this is to stay positive, eat healthy foods (decrease sugar, increase omega fatty acids), stimulate the brain (through games, activities, hobbies), and have the support you need from family, friends, and professionals. With support, you will be able to stay motivated, and exercise and stretch regularly.

Simple, Helpful Tips for a Successful Recovery from Injury


Try and schedule ahead as the normal daily or weekly routine might have to change for the time being. Make sure to schedule time to attend to the injury with exercise, stretches, physiotherapy, and relaxation.

Try to be as organized as possible, as it will help you manage your time well to meet your goals.


Set up as many objective and subjective measures as possible and record daily for future comparison.


often do not notice a lot of our overall progress. The more progress we actually acknowledge and are aware of, the better our state of mind and thus greater motivation to continue. 


Have realistic expectations of the recovery process. Consider your age, pre- injury, physical, and mental state. 

You may want to work with your health professional during this stage, as they can share their expertise with respect to how these factors may affect your progress.

Realistic goals:

Set small and realistic goals that you know will be achievable. Use the SMART principle: Specific, Measureable, Attainable, Realistic, and Time.

As I move myself along the healing process, I find myself revisiting these helpful tips, using the tools I have at my disposal, the support of family, friends, and the interdisciplinary health team members I work with, and above all staying positive and committed in my efforts.

>> BodyMend is ready to help you on your road to recovery with our many healthcare services and caring practitioners. Book your appointment today to start mending back to better health.

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