PRP Recovery Timeline for Park City Athletes: Week-by-Week Return to Sport

Get Back to the Mountain Faster with a Smart PRP Plan

Platelet-rich plasma, or PRP, has become a popular option for active people in Park City who want to keep skiing, hiking, riding, and running without constant joint pain. PRP uses a patient’s own blood platelets, which are rich in growth factors, to support the body’s natural healing process in joints, tendons, and around the spine. It is a minimally invasive treatment that aims to treat pain closer to the source instead of just masking symptoms.

PRP is not a quick fix. Results usually build slowly over several weeks and can keep changing for months as tissue remodels. What you do after the injection matters a lot. A smart, step-by-step recovery plan can be the difference between feeling a little better and getting back to your favorite mountain activities with more comfort and confidence.

In this guide, we walk through a simple week-by-week roadmap, tailored for people who live and play at Park City’s elevation. You will see what to expect, what is usually safe, and when it may be reasonable to return to skiing, hiking, and cycling after PRP, depending on your body and your goals.

What to Expect the Day of Your PRP Treatment

On treatment day, the visit is usually calm but focused. First, a small amount of blood is drawn from your arm, similar to a basic lab test. That blood is then spun in a special device that separates out the platelet-rich layer. While this is happening, your physician reviews your problem area, your sport, and your goals so the injection can be aimed at the true source of pain.

With PRP ready, the physician typically uses ultrasound guidance to see the target structure in real time and guide the needle precisely. This allows a more personalized approach to where and how much PRP is placed, whether it is a knee joint, hip, shoulder tendon, or painful area in the spine.

Right after the injection, it is common to feel:

• Deep ache or pressure in the joint or tendon  

• Mild warmth or heaviness in the area  

• Temporary increase in pain compared with before the shot  

These sensations are usually a sign that your body is reacting to the PRP and starting the healing response. Most people are asked to:

• Arrange a ride home so they do not need to drive on a sore leg, arm, or back  

• Rest and keep the day simple, without errands or workouts  

• Use ice or heat only as directed, since the goal is not to shut down the healing process  

• Avoid common anti-inflammatory medications, like NSAIDs, if the physician has advised this  

You should also know what warning signs mean you should contact the clinic, such as strong worsening pain, spreading redness, or fever. The team will review those with you before you leave.

Week 1: Protect Your Joint and Let Healing Begin

The first week is about protection, not bed rest. We usually encourage what we call “relative rest.” That means:

• Short, easy walks around the house or on flat indoor surfaces  

• Gentle, pain-free range of motion exercises that your physician has cleared  

• No skiing, snowboarding, trail running, or outdoor biking yet  

The exact limits can change, depending on where you were injected:

• Knee or hip: avoid squats, lunges, running, and stairs for long periods  

• Shoulder: avoid lifting overhead, push-ups, or carrying heavy packs  

• Spine: limit bending, twisting, and heavy lifting, especially with rotation  

Living at altitude with cold, dry air can make joint pain in Park City feel sharper, especially in winter. Cold muscles and stiff joints dislike icy sidewalks, uneven packed snow, and surprise slips. In this first week, it often works better to:

• Stay warm with layers, even indoors, so tissues do not tighten up  

• Choose gentle indoor movement, like easy hallway walking  

• Use simple home exercises from your care plan, instead of outdoor adventures  

This calm first week gives early healing cells time and space to settle into the injured tissue.

Weeks 2, 3: Rebuild Motion and Start Low-Impact Activity

By weeks two and three, many people notice that the sharp post-injection soreness is easing. This is when we usually shift from pure protection into careful reconditioning. With approval from your physician, that can include:

• Light stretching that does not trigger sharp pain  

• Gentle low-impact cardio like easy indoor cycling, elliptical, or pool walking  

• Starting formal physical therapy focused on control, not heavy loading  

A big question at this stage is what kind of pain is normal. As a simple guide:

• “Good soreness” feels like mild muscle fatigue or a dull ache that settles within a day  

• “Warning pain” is sharp, catching, locking, or causes limping or guarding  

If you get warning pain, we tell patients to back off that activity and let us know. At Parkview Pain & Regenerative Institute, we look at your age, sport, and baseline fitness to adjust your pacing so you are not doing the same program as someone with a very different lifestyle.

Because winter and early spring in Park City can mean snow, ice, and slush, we often suggest:

• Flat path or indoor treadmill walking instead of slick sidewalks  

• Using local gyms or rec centers for controlled surfaces and equipment  

• Short, frequent movement breaks instead of one long, hard session  

The goal is to keep the joint moving and your whole body active without overload.

Weeks 4, 6: When Skiing, Hiking, and Cycling Can Return

Weeks four through six are often when active patients start to ask, “Can I get back out there?” The answer depends less on the calendar and more on how your body is doing, but here is a general idea of how we think about different sports.

For skiing and snowboarding:

• Start with shorter days on gentle green terrain  

• Focus on smooth turns and body control, not speed  

• Hold off on moguls, cliffs, tight trees, or heavy powder early on  

For hiking and trail running:

• Begin with mellow, lower-elevation trails or wide paths  

• Pay extra attention to downhill sections, which load knees and hips  

• Use poles for balance and to share some load with your arms  

For cycling:

• Start with an indoor trainer or flat road rides at an easy pace  

• Gradually increase time in the saddle before adding hills  

• Delay aggressive mountain biking, drops, and technical descents until you are stronger  

Before we clear someone, we look at:

• Pain levels during and after activity  

• Strength and endurance in key muscle groups  

• Balance, control, and simple functional tests like step-downs or single-leg stance  

Many people with joint pain in Park City notice gradual improvement through this period, not a sudden change. Follow up visits are often useful around this time to check progress, adjust physical therapy, and consider other tools like bracing or targeted injections if needed.

Months 2, 6: Maximizing Results and Preventing Setbacks

PRP keeps working long after the first month. From months two to six, tissue remodeling and stability gains are still happening under the surface. This is the time to build habits that protect your results.

Helpful strategies often include:

• Progressive strength training for hips, core, and legs  

• Mobility work to keep joints moving well without forcing range  

• Smart cross training, like mixing ski days with lighter cardio or strength days  

As winter rolls into spring, many Park City locals start planning late season skiing, spring touring, and early mountain biking. A thoughtful build-up can give your healing area time to adapt to these demands. We often focus on:

• Core strength for better control in turns and on rough trails  

• Glute activation to offload knees and low back  

• Joint-friendly conditioning, like cycling or pool work, on “easy” days  

You also need to watch for warning signs that you are pushing too hard, such as:

• Swelling that lingers or increases after activity  

• Night pain that wakes you up or does not go away with rest  

• Loss of motion compared with where you were a few weeks earlier  

If these show up, it is usually a good idea to dial back training and talk with your physician so your PRP gains are not lost to overuse. With the right plan, many active people are able to match their recovery timeline with their passes, races, and trips so they can stay on the trails and the mountain instead of the sidelines.

Take The First Step Toward Lasting Joint Relief

If joint stiffness or pain is limiting your favorite activities, we are here to help you move with confidence again. Learn how our specialists at Parkview Pain & Regenerative Institute evaluate and treat joint pain in Park City with personalized, non-surgical options. To discuss your symptoms and next steps, contact us today so we can create a treatment plan that fits your goals.