Sports injuries can happen to anyone—whether you’re a weekend runner, a gym enthusiast, or just playing a casual game of basketball with friends. I’ve personally struggled with several injuries over the years, from a sprained ankle during soccer to a lingering shoulder strain from weightlifting. What I’ve learned is that recovery doesn’t only happen in a clinic. With the right at-home recovery exercises, you can rebuild strength, improve mobility, and get back to doing what you love—faster and safer.
In this guide, I’ll share the top 7 at-home recovery exercises for common sports injuries, backed by my own experience and expert recommendations. These are simple, effective, and require little to no equipment.
1. Ankle Circles for Sprains
Best for: Mild ankle sprains, stiffness after running or jumping sports
When I sprained my ankle during a soccer match, my physiotherapist recommended starting with ankle circles once the swelling went down. Sitting on a chair, simply rotate your ankle slowly clockwise and counterclockwise.
Why it works:
- Restores joint mobility
- Improves circulation to speed healing
- Prevents stiffness that can lead to recurring injuries
Tip: Do 10–15 circles in each direction, 2–3 times per day.
2. Heel Slides for Knee Injuries
Best for: Minor knee injuries, post-running soreness, post-surgery recovery
After I tweaked my knee from long-distance running, I found heel slides extremely helpful. Lie flat on your back, bend one knee, and slowly slide your heel toward your hips, then return to straight.
Why it works:
- Improves knee flexibility
- Encourages gentle movement without strain
- Builds confidence after injury
Tip: Perform 10–12 reps on each leg, 2–3 sets daily.
3. Shoulder Pendulum Swings
Best for: Shoulder strains, rotator cuff irritation, overuse injuries from lifting or throwing
When I injured my shoulder while weightlifting, I couldn’t lift my arm without pain. My therapist recommended pendulum swings—lean forward, let your arm hang freely, and gently swing it in small circles.
Why it works:
- Relieves pressure on shoulder joints
- Improves circulation for healing
- Allows pain-free movement early in recovery
Tip: Do 20–30 seconds of small circles, both clockwise and counterclockwise.
4. Hamstring Stretch with a Towel
Best for: Hamstring strains, tightness after running or sprinting
Hamstring injuries are common, and I’ve had my share of tight pulls. The towel stretch helped me a lot: lie on your back, loop a towel around your foot, and gently pull your leg upward until you feel a stretch in the back of your thigh.
Why it works:
- Improves flexibility
- Prevents scar tissue from limiting range of motion
- Supports long-term performance and injury prevention
Tip: Hold for 15–30 seconds, repeat 2–3 times per leg.
5. Calf Raises for Achilles Tendon Recovery
Best for: Achilles tendon pain, calf strains, shin splints prevention
After struggling with Achilles soreness from too much running, calf raises became my go-to exercise. Stand on the edge of a step, slowly raise up on your toes, then lower your heels below step level.
Why it works:
- Strengthens calves and Achilles tendon
- Improves ankle stability
- Reduces risk of reinjury
Tip: Start with both feet, progress to single-leg raises. Aim for 10–15 reps, 2–3 sets.
6. Cat-Cow Stretch for Back Strain
Best for: Lower back pain, muscle tightness from sports like tennis or weightlifting
After an intense gym session left my lower back sore, I discovered the relief of the cat-cow stretch. Start on all fours, arch your back upward (cat), then slowly drop your belly while lifting your head (cow).
Why it works:
- Increases spinal flexibility
- Relieves stiffness and tension
- Promotes better posture during recovery
Tip: Perform 8–10 slow cycles, breathing deeply with each movement.
7. Wrist Flexor and Extensor Stretches
Best for: Tennis elbow, wrist sprains, overuse injuries from sports or typing
As someone who spends time both typing and playing tennis, wrist pain hit me hard. Gentle wrist stretches made a big difference: extend one arm straight, pull back the hand with your other hand, then switch.
Why it works:
- Reduces stiffness and improves flexibility
- Speeds up recovery for overuse injuries
- Helps prevent flare-ups in repetitive movements
Tip: Hold each stretch for 15–20 seconds, repeat 2–3 times per wrist.
Final Thoughts: Listen to Your Body
Recovering from a sports injury at home requires patience, consistency, and awareness. These exercises worked wonders for me, but remember—never push through sharp pain, and consult a physiotherapist if your injury is severe or not improving.
The good news is that with the right approach, you can heal stronger than before and reduce your chances of reinjury. The key is consistency: even a few minutes each day adds up to a big difference over weeks.
