I've been wanting to write this post for a while, but always put it off because I wasn't actively thinking of my injuries anymore. This is mainly for all the people who wind up here searching for injured knee or toe. Older posts (1, 2, 3) mention how I got hurt and what I was doing about it. But this post is about the recovery.
I strained/sprained(?) my knee some weeks into starting Taekwondo. For about three weeks it felt 'out of joint' (whatever that means), it hurt and twinged while walking on it, and would get worse when I went to class. I combined trying to rest and journalling about my anxieties at that time regarding my knee and other things going on in life. The pain gradually started subsiding after three weeks and I missed only 1 or 2 classes because of it, because I used to force myself to go, really. Two things: at the time it was getting better, I jammed my toe and promptly the residual knee pain disappeared as I was totally focussed on and terribly worried about my toe. Second, looking back, the recovery was speeded up when I stopped obsessing about when I'd be able to participate properly in class. I'm also glad I tried to go to class and do what I could. This wasn't without anxiety: the worry of making it worse, the worry of telling my teacher that I couldn't participate fully. In hindsight, I think being active helped.
At this point I jammed my toe while one-step sparring one night. It subsided in two to three weeks. Close to two weeks after the incident, I had to travel to San Francisco, and spent an afternoon walking around Chinatown, without any ill effects. After this, recovery was almost immediate. Going to class was certainly worry inducing. I was most afraid of it being smooshed by someone again, or delaying the recovery. Again, though it didn't seem so easy then, in hindsight, it helped to keep going to class. As time progressed, I noticed that my toe felt less and less worse after a class. This definitely increased my confidence about it getting better.
Oh...and though I rested and iced and elevated initially, I didn't continue after a few days, and I did no other physical therapy than trying to keep going to class, and trying to keep up my daily routine.