A broken bone. Torn ligament. Strained muscle. The more you participate in outdoor sports, the greater the chances you’ll face at least one minor injury. Your gut reaction: Put the pedal to the metal and get back at it as quickly as possible. But before you floor it, follow these words of wisdom from doctors and athletes who bounced back successfully from injuries.

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1)Choose the Right Doctor
Don’t assume doctors who treat professional athletes are your best bet. A doctor who works with linebackers may not be in tune with the needs of a climber or cyclist. “You’ll need someone who appreciates your sport and the level that you want to return to,” says Andrew Pruitt, founder of the Boulder Center for Sports Medicine in Boulder, Colorado. For doctors near you, search the American Orthopaedic Society for Sports Medicine Web site (www.sportsmed.org). When you make the appointment, don’t be afraid to ask if the doctor has treated anyone from your sport or your particular injury. Before you see the doctor, write an outline of your injury and the athletic level you hope to return to. “Don’t expect a doc to read a training diary,” warns Pruitt. “Try to be focused with information that will help them make a diagnosis and treatment plan.” If physical therapy is prescribed, choose a therapist who is also certified as an athletic trainer. “They are going to be the person who coaches you through life back to recovery even more than doctors,” says Pruitt.

2) Don’t Rush Recovery
“You have to let yourself be injured,” says Alison Dunlap, a world-class cyclist who separated her shoulder during a muddy mountain bike race before the 2004 Olympic trials. “What may seem like the end of the world at the moment is really only a temporary setback. Your long-term health is more important.” Instead of fast-forwarding through the healing process, view recovery like training and use the same intensity and focus to get better. “You should always do exactly what your physical therapist tells you to do,” says Dunlap. “Don’t do anything more or less than what they prescribe.”

3)Treat the Whole Body
When US aerial skier Emily Cook landed a jump awkwardly on flat ground, she crushed both feet. The injury forced her to give up her spot on the 2002 Olympic team. Cook credits part of her long recovery to acupuncture and working closely with a nutritionist. “Proper nutrition, especially calcium, was very important to recovery so that my body was getting the nutrients it needed to heal itself,” says Cook. “Eat and sleep to help your body heal.”

4)Try a Back-Up Activity
“To combat feeling blue, it’s important to find an alternative outlet,” says Dr. Pruitt. “It’ll help get the endorphins going. It may not be your sport of choice, but any exercise will significantly mellow a person out.” Cook adds, “The key is not to focus on the things that you are unable to do but to find something that you are passionate about.” Cook took up Pilates, yoga and cycling to get her heart rate up.

5)Find the Silver Lining
While riding a zip-line last year, mountaineer Peter Whittaker hit a tree, fell 30 feet and broke his back. What’s getting him through it all? “A positive mental attitude,” says Whittaker. “Take time to look back to gauge and appreciate how far you’ve progressed since the initial injury. Do not over-focus on how far you have to go to be fully recovered. If you do not pay attention to the journey, you may not reach the destination.”