Dr. Jordan Sudberg’s Top Recovery Tips for Muscle Injuries

22Jul 2025 by Digital Editor

Muscle injuries are common among athletes, fitness enthusiasts, and even people going about their daily routines. Whether it’s a pulled hamstring from a sprint, a strained shoulder from lifting, or tightness from overuse, muscle injuries can range from mildly inconvenient to severely debilitating.

Fortunately, according to Dr. Jordan Sudberg, a respected pain management specialist, how you treat a muscle injury in the early stages can significantly impact how quickly—and fully—you recover.

“The key to muscle injury recovery isn’t just rest,” explains Dr. Sudberg. “It’s about using the right strategies at the right time to support tissue healing, prevent re-injury, and regain function.”

In this guide, Dr. Sudberg outlines the best practices for recovering from muscle injuries efficiently and safely, helping you get back to your routine stronger than before.

Understanding Muscle Injuries

Muscle injuries typically fall into three categories:

Strains – when muscle fibers are overstretched or torn (common in hamstrings, quads, and back).
Contusions (bruises) – caused by blunt force trauma, leading to bleeding under the skin.
Cramps and spasms – involuntary contractions, often due to fatigue or dehydration.

Severity ranges from Grade I (mild) to Grade III (complete rupture), and recovery time depends on the extent of the damage.

“Muscle tissue has an incredible capacity to heal,” says Dr. Sudberg, “but it needs the right environment to do so effectively.”

Dr. Jordan Sudberg’s Proven Tips for Muscle Injury Recovery

1. Act Fast: Use the P.E.A.C.E. and L.O.V.E. Protocol

Dr. Sudberg recommends moving beyond the outdated R.I.C.E. method and embracing the modern P.E.A.C.E. and L.O.V.E. protocol for managing acute soft tissue injuries:

P.E.A.C.E. (first 1–3 days):

Protect: Avoid activities that cause pain or stress to the injured muscle.
Elevate: Keep the injured area raised to reduce swelling.
Avoid anti-inflammatories: They may delay healing by interfering with natural inflammatory processes.
Compress: Use a bandage to control swelling.
Educate: Understand the injury and healing process.

L.O.V.E. (after 3 days):

Load: Gradually reintroduce movement and resistance.
Optimism: Stay positive—mental outlook plays a role in recovery.
Vascularization: Get blood flowing with light cardio and mobility work.
Exercise: Rebuild strength and flexibility with tailored exercises.

“Following this protocol not only promotes healing,” says Dr. Sudberg, “but also helps prevent chronic pain and reinjury.”

2. Don’t Rush the Rest Phase

One of the most common mistakes Dr. Sudberg sees is athletes returning to activity too quickly.

“Even if the pain subsides, the muscle may not be fully healed,” he cautions. “Returning too soon can turn a minor strain into a major tear.”

Rest the muscle for at least 48–72 hours following an acute injury. During this time:

Avoid stretching the injured area.
Apply ice in 15–20 minute intervals if swelling is present.
Stay hydrated to support cellular repair.

3. Introduce Mobility Early—but Gently

After the initial rest phase, Dr. Sudberg emphasizes the importance of restoring range of motion.

Light mobility exercises such as passive stretching, foam rolling, and gentle massage can reduce stiffness and promote circulation.

“Movement, when done correctly, accelerates tissue repair,” he explains. “The goal is to stimulate—not stress—the healing muscle.”

4. Incorporate Strength and Stability Training

Once pain and swelling subside, it’s time to gradually strengthen the injured muscle and its supporting structures.

Dr. Sudberg recommends:

Resistance bands and bodyweight movements to begin
Progressive loading over time
Cross-training to avoid overuse of the same muscle group

“Muscle balance and joint stability are crucial. Neglecting surrounding muscles often leads to repeat injuries,” Dr. Sudberg says.

5. Stay Attuned to Your Body’s Signals

Pain is your body’s way of communicating, and ignoring it can delay healing or cause further damage. Dr. Sudberg advises patients to monitor:

Sharp or shooting pain (a warning sign to stop)
Lingering soreness after exercise
Swelling that doesn’t improve

Using a pain scale (1–10) during rehabilitation helps measure progress and guide activity levels.

6. Seek Professional Guidance When Necessary

While most mild muscle injuries heal with self-care, persistent or severe symptoms may require medical evaluation.

You should consult a specialist like Dr. Jordan Sudberg if you experience:

Bruising or swelling that spreads
Muscle weakness or instability
Loss of function
Pain lasting more than 10–14 days

“Advanced therapies like ultrasound-guided injections, platelet-rich plasma (PRP), or dry needling can significantly improve outcomes for stubborn injuries,” notes Dr. Sudberg.

7. Nutrition Matters More Than You Think

Healing isn’t just about what you do—it’s also about what you eat. Muscle tissue requires amino acids, vitamins, and minerals to regenerate effectively.

Dr. Sudberg recommends:

Protein-rich foods (eggs, lean meats, legumes)
Anti-inflammatory options (berries, leafy greens, turmeric)
Hydration to support circulation and toxin removal

“You wouldn’t build a house without materials,” Dr. Sudberg explains. “Your body needs nutrients to rebuild damaged tissue.”

8. Use Mind-Body Techniques to Enhance Recovery

Recovery can be frustrating—especially for active individuals. Mental stress and anxiety can slow healing and increase pain perception.

Dr. Sudberg often incorporates:

Breathing exercises and mindfulness
Visualization of movement and recovery
Cognitive Behavioral Therapy (CBT) for chronic pain patients

“A strong mindset isn’t just helpful—it’s part of the healing equation,” he emphasizes.

Long-Term Prevention: Don’t Let It Happen Again

Once healed, Dr. Sudberg urges patients to take proactive steps to prevent future muscle injuries, including:

Proper warm-ups and cool-downs
Strengthening imbalances
Flexibility and mobility training
Adequate recovery time between workouts
Using proper form during all physical activity

“Muscle injuries are often preventable,” says Dr. Sudberg. “Recovery is your chance to come back smarter—not just stronger.”

Final Thoughts: Recovery Is a Journey, Not a Race

Muscle injuries may sideline you temporarily, but with the right care and mindset, they don’t have to derail your goals. By following expert guidance from specialists like Dr. Jordan Sudberg, patients can return to activity safely, confidently, and with fewer setbacks.

Whether you’re dealing with a fresh injury or lingering soreness, remember: healing is a process. Respect your body, fuel it well, and listen to the signals it sends.