What to Wear After a Sports Injury: Affordable Essentials That Support Healing and Comfort

You get hurt, the adrenalin wears off, and suddenly everything in your closet feels wrong. Jeans dig in. Sports bras feel like medieval armor. Even your favorite hoodie somehow finds the exact sore spot every time you move.

So you end up rotating between one oversized T‑shirt and whatever sweatpants hurt the least. And you still feel uncomfortable, cranky, and weirdly “not like yourself.”

Let’s fix that without nuking your bank account.

First: your clothes can actually help (or slow down) recovery

Clothing isn’t going to magically heal a torn ligament. But it absolutely affects swelling, circulation, and how much your brace, cast, or tape annoys you during the day. And that matters, because if you’re constantly irritated or in avoidable pain, you move less, sleep worse, and drag out recovery.

Before you start loading an online cart, it’s worth getting a proper plan for the injury itself, especially if you’re dealing with ongoing pain, a bigger sprain, or anything post‑surgery. A registered physiotherapist can map out rehab exercises and suggest specific supports (like braces or custom insoles) that actually match your body. If you’re near Brampton, booking with a local physiotherapy clinic in Brampton means you can get both injury treatment and practical gear advice in one go, often with help from OHIP or extended benefits.

But let’s talk about the part you control today: what you actually wear.

Ground rules: what to wear (and skip) right after a sports injury

Think of your injury as moody. Anything too tight, scratchy, or rigid around it? It’s going to complain.

Run your clothes through these quick filters:

• Loose around swollen areas, supportive elsewhere. Swollen joints hate tight cuffs, waistbands, or narrow sleeves. You want relaxed fits over the injured spot, but your shoes, waistband, or sports bra can still be gently supportive where you’re not injured.
• Soft, breathable fabrics. Cotton blends, modal, bamboo, and soft technical fabrics are your friends. Avoid stiff denim, anything rough, or heavy fleece directly against sore skin.
• Minimal seams and hardware. Big seams, thick elastic, zippers, and buttons right over a bruise or incision? Hard no. Flat seams or tagless designs are much kinder.
• Easy on, easy off. If you have to wrestle the garment on, it’s not right for now. Wide necklines, front zips, pull‑on bottoms and stretchy sleeves win.
• Nothing that fights your brace, cast, or sling. Clothes should work around your support gear, not against it. If every step means re‑adjusting your brace, change the clothing, not the brace.

Now let’s break it down into specific injury zones and the simple, affordable staples that make life easier.

Soft, stretchy tops: your everyday MVPs

The fastest way to feel more human while you’re injured is to upgrade your tops. They touch your skin the most and they’re what people see on video calls, at work, or when you drag yourself to physio.

If you’ve got a shoulder, elbow, or wrist injury

Anything that requires raising your arm above shoulder height is going to feel like a workout. Button‑ups that need fiddly fingers? Not great either.

Look for:

• Wide crew or V‑neck tees you can pull on from the bottom up or step into. Light stretch, soft cotton blends, neutral colours.
• Full‑zip hoodies instead of pullovers. Zip up from the front so you’re not dragging fabric over a sore shoulder or wrist.
• Kimono or wrap‑style cardigans if you want something a bit more polished for work or leaving the house.

A small starter set that actually works:

• 2–3 soft tees (short or long sleeve)
• 1 lightweight zip hoodie
• 1 nicer cardigan or wrap top for “I have to look like an adult today” moments

Keep colours simple, black, grey, navy, oatmeal. Everything matches, you don’t have to think about it, and you can wear all of it post‑recovery.

If your back or ribs are the problem

Anything skin‑tight across your torso will feel like a bad idea. But completely shapeless, heavy fabric isn’t ideal either; it can bunch and pull when you sit or stand up.

What usually works better:

• Relaxed, not oversized, tees. Think one size up from your normal, not drowning‑in‑fabric big.
• Lightweight sweaters or sweatshirts with some stretch. Skip thick, rigid fleece for now.
• Soft tanks under everything if you’re using heat/ice packs around the area so you’re not putting them directly on your skin.

The goal: you can twist slightly, breathe deeply, and sit down without your top cutting into anything.

Pull‑on bottoms that don’t fight your injury

If you’re dealing with an ankle, knee, hip, or lower back injury, pants selection suddenly feels like advanced calculus. Skinny jeans and hard waistbands are out; saggy, dragging sweatpants aren’t the only alternative though.

For ankle or foot injuries (sprain, fracture, plantar fasciitis)

Crutches, walking boots, or big braces make narrow legs and tight cuffs completely useless. You want space at the ankle and calf so fabric doesn’t bunch or press.

• Straight‑leg joggers with cuffed or open bottoms that can go over a brace or boot.
• Soft, wide‑leg lounge pants if you’re mostly at home and on the couch.
• Shorts (loose athletic style) when you need direct access for icing, taping, or physio exercises.

Non‑negotiables:

• Elastic waistband with a drawstring, nothing digging into your hip bones or lower back.
• A bit of stretch so you can bend, sit, and lift your leg without the fabric resisting.
• Lightweight enough that you’re not overheating when you already feel cranky and sore.

For knee injuries (sprains, meniscus, post‑surgery)

Braces and bulky bandaging around the knee can be temperamental. Pants that are too tight over the brace make it slip or rub. Too loose and everything gets tangled when you walk or go up stairs.

Here’s a simple way to think about it:

• At home / early recovery: Loose shorts + knee brace or bandage. Easy access, zero friction.
• Out of the house: Relaxed joggers or track pants over the brace, as long as they don’t squeeze the knee. If they change how the brace sits, size up.
• Return to light activity: Compression shorts or leggings under the brace if your physio says compression is okay. Always watch for numbness or weird tingling.

Budget‑friendly set that works across all stages:

• 1 pair soft shorts (for home + physio)
• 1–2 pairs pull‑on joggers (for outside, work‑from‑home, errands)
• Optional: 1 pair basic compression shorts if recommended by your physiotherapist

For hip or low‑back pain

Your waistband suddenly matters a lot. Anything stiff, high‑pressure, or digging into one side when you sit is a no from your spine.

Go for:

• Mid‑rise or high‑rise pull‑on joggers with wide, soft waistbands.
• Leggings with medium compression (not ultra‑tight gym ones) if compressive support feels good on your back or hips.
• Soft knit skirts with a comfortable waistband if you need to look more polished but still move easily.

If you try something on and immediately feel like you need to stand straighter or “hold” your body weirdly? That’s your cue to put it back.

Underwear, socks, and the stuff that secretly makes or breaks your day

The invisible layers are usually the ones that cause the most low‑key misery. Tight elastic right under a bruise, a sock seam over a swollen toe, a sports bra strap pressing on a tender shoulder, it all adds up.

Underwear that doesn’t dig into sore spots

Nothing fancy required here. Just:

• Soft waistbands that don’t leave red marks after an hour.
• Flat seams or seamless styles if you’ve got bruising around the hips or groin.
• Breathable cotton or cotton‑blend to keep any healing skin happy.

If you’ve had abdominal or pelvic surgery or pelvic floor issues, low‑rise underwear that hits below any incisions is usually less annoying. High‑rise can work too if the waistband is soft enough and not right across a scar.

Socks, compression, and foot support

Your feet take the hit for everything, crutches, limping, standing weird to protect the injured side. They need a bit of kindness.

Start simple:

• Cushioned crew socks with a bit of arch support if possible.
• No tight elastic digging into swollen ankles or calves.
• No big toe seams if your toes are bruised or you’ve got tape on them.

Compression socks and sleeves can be incredibly helpful for swelling after ankle or calf injuries, but you don’t want to guess. Too tight or the wrong length and you’re just swapping one problem for another. If you’re unsure, this is exactly the type of thing a physio can size and recommend properly.

Footwear and orthotics: don’t sabotage your healing with bad shoes

If you ignore every other section and only fix one thing, fix your shoes. Walking around in flimsy sneakers or old, squashed runners while you’re limping is a fast way to irritate your knees, hips, or back on top of the original problem.

For most sports injuries in the foot/ankle/lower leg, look for shoes that are:

• Stable at the heel (no wobble side to side)
• Lightly cushioned under the heel and forefoot
• Roomy enough at the toe box to allow for tape, swelling, or thick socks
• Fairly flat (skip high heels or very high platforms entirely for now)

Basic supportive running shoes usually check those boxes and you can often find solid pairs on sale without blowing your budget.

What about insoles and custom orthotics?

• Off‑the‑shelf insoles can be enough for mild issues or short‑term use. They add cushioning and a bit of support.
• Custom orthotics make more sense when you’ve got recurring injuries, foot mechanics issues (like collapsing arches), or you’re an athlete logging a lot of hours.

If you’re in that repeat‑injury category or dealing with a bigger foot/ankle injury, that’s when getting assessed at a physiotherapy clinic that does gait analysis and orthotics is worth the time. You don’t guess your way through that with a random online insole and hope for the best.

Braces, supports, and clothing that plays nicely with them

Braces can be amazing, if they fit right and your clothes don’t constantly fight them. When things go wrong, you end up with chafing, slipping, or pinching, and then you stop wearing the brace exactly when your joint needs it.

Knee sleeves vs knee braces

Quick breakdown:

• Knee sleeve: Soft, stretchy. Mild compression and warmth. Good for mild sprains, light support, or “reminding” your knee where it is during movement.
• Hinged knee brace: More structured, with side supports. Used for ligament injuries, post‑surgery, or when your knee actually needs stability.

Clothing pairing ideas:

• Sleeve under joggers or leggings, as long as nothing squeezes too hard over it.
• Hinged brace usually over compression shorts or slim leggings, then looser pants over the top if needed.

If the brace leaves deep marks, changes colour in your lower leg, or makes toes feel numb, that’s not a clothing issue. That’s a fitting issue. Get it checked.

Ankle and wrist braces

These two are famously annoying with clothes if you’re not strategic.

For ankles:

• Pick crew socks or thin compression socks that fit smoothly under the brace.
• Wear pants with straight or wide legs that go easily over everything.
• Avoid narrow jogger cuffs that get stuck at the brace and bunch up.

For wrists:

• Choose tops with looser cuffs so you can slide them over the splint.
• If you type all day, long sleeves that just skim the top of the brace are less annoying than bulky fabric getting caught every two seconds.

Shoulder braces and slings

These are the ones that make getting dressed feel like a sport in itself.

Make life easier with:

• Front‑zip hoodies and jackets. No pulling anything overhead.
• Button‑down shirts with stretch (look for a bit of elastane) so you can get them on one arm at a time.
• Loose tees one size up you can slide over your head while keeping your injured arm stable.

Hot tip: when you’re dressing the upper body with one injured arm, go injured arm in first, injured arm out last. Sounds tiny, saves a ton of frustration.

What to wear at home, at physio, at work, and to sleep

You don’t need different wardrobes for each, just small tweaks.

At home (rest, icing, Netflix, repeat)

Priorities: access and comfort.

• Shorts or loose joggers you can roll up for icing or a TENS unit.
• Soft tees or tanks that let you move a bit without restriction.
• Layers you can peel off easily when you start overheating from pain or medication.

Keep one “injury outfit” folded and ready so you’re not wrestling random pieces when you’re already exhausted.

What to wear to physiotherapy

Physios need to see and move the injured area. If they can’t get to it, they’ll make you change or roll things up awkwardly anyway.

• Ankle/foot: Shorts, or joggers that hike up easily past the knee. Sneakers you can remove quickly.
• Knee: Definitely shorts. You can throw joggers over top for the commute.
• Hip/back: Soft, stretchy leggings or joggers and a tee or tank. Nothing stiff.
• Shoulder/arm: Tank or tee with a zip hoodie layered on top.

Bring your brace, shoes, and insoles with you. They’ll often adjust how you wear them during exercises.

Looking presentable for work while injured

You don’t have to choose between looking half‑dressed and suffering through rigid work clothes.

Office‑friendly formula that usually works:

• Black or dark grey joggers or knit pants that read more “tailored” than “gym.”
• Soft tee in a neutral colour + cardigan, blazer, or simple jacket.
• Clean, supportive sneakers or low, stable shoes.

This combo hides most braces, looks intentional, and still lets you move enough to not hate your life by 3 p.m.

Sleepwear that doesn’t wake you up every time you move

Nighttime clothing should not be a puzzle.

• Light, breathable fabrics so you don’t overheat, pain and meds can already mess with temperature.
• Loose shorts or pants that don’t twist around braces or casts.
• Simple tees or tanks that don’t ride up or dig in.

If you’ve been told to sleep in a brace or sling, test your sleep clothes with it on before you’re exhausted at bedtime. You’ll quickly find what catches, twists, or pinches.

How to build a small, affordable “recovery capsule” wardrobe

You don’t need 20 new pieces. You need a handful of smart ones that all play nicely together and still work once you’re healed.

Here’s a budget‑friendly list to cover most situations, staying around that ~$40 per item mark or under if you shop sales or basics:

• Tops

• 2 soft tees (neutral colours)
• 1 long‑sleeve tee or lightweight sweatshirt
• 1 zip hoodie or cardigan

• Bottoms

• 1 pair pull‑on joggers
• 1 pair soft lounge pants or leggings
• 1 pair loose shorts (for home + physio)

• Underlayers

• 3–5 pairs soft, comfortable underwear
• 3–5 pairs cushioned socks (consider 1–2 light compression pairs if approved)

• Footwear & supports

• 1 pair stable, supportive sneakers
• Any prescribed brace or support, properly fitted
• Optional: basic insole upgrade if your current shoes are tired

Stick to neutrals so everything mixes. You’ll end up with a mini wardrobe you can live in now and still wear casually later.

When clothing discomfort means you need more than a new pair of joggers

Sometimes the problem isn’t the shirt or pants, it’s the injury or the gear itself.

Pay attention if you notice:

• Swelling getting worse under compression wear or a brace
• Numbness, tingling, or cold toes/fingers after you put something on
• Red, hot, or blistered skin around straps, tape, or tight waistbands
• Pain that spikes every time clothing hits a specific point

That’s not a “get a softer T‑shirt” situation. That’s a “talk to a professional and check fit, circulation, and your plan” situation.

A good physiotherapist won’t just hand you exercises; they’ll look at your shoes, your brace, how you’re moving in real life, and yes, sometimes what you’re wearing over all of it. You get to keep your budget priorities and minimalist style, but with less guesswork and fewer painful mistakes.

Dress to heal, not to impress your old PR or max‑weight self. Give your body a break, build a tiny, smart recovery wardrobe, and let the flashy outfits wait until your joints are ready to play again.