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This information is general guidance and doesn’t replace advice from your healthcare provider. If you're unsure what type of activity is right for your injury, talk to your physio, doctor, or another healthcare professional.
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Your questions answered
Recovering at work
If you’ve been diagnosed with a sprain or strain, you might be wondering how and when to return to work safely – this video has the answers to all your questions.
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General Practitioner Dr. Chan Dassanayake talking to camera.
Transcript
Kia ora!
A lot of people diagnosed with strains and sprains
worry about having to miss work.
But I tell them that getting back to work can actually support their recovery.
Here are some of the common questions I get in response to that.
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Do I have to be 100% fit to return to work?
Transcript
You don’t have to be 100% fit to go back to work.
With support,
many people go back on lighter duties
or reduced hours
while they are recovering from a strain or sprain.
Staying connected to work can make recovery faster and easier
both physically and mentally.
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If I go back to work sooner, will I get re-injured?
Transcript
Going back to work sooner after an injury,
doesn’t mean you’ll get reinjured.
With the right plan in place,
and a gradual return to your usual activity,
you can help your body recover stronger and faster.
Recovery at work is about working together –
you, your employer, your healthcare provider, and ACC.
If you’re not sure what type of activity is right for you,
talk to your physio or GP.
With the right support,
you’ll heal stronger and get back to what matters, sooner.
Text on screen
Get back to what matters, sooner.
Can I go back to work before I’m fully recovered?
Many people with sprains or strains can return to work on alternative duties, or shorter shifts, while they recover. Your healthcare provider and medical certificate will outline what’s safe.
That’s okay. Other tasks, like admin, training, or customer service, are common options. They help you stay active and connected to work while you recover.
That’s a valid concern. With the right plan and a gradual return, working while you recover can help your body heal stronger and reduce the risk of reinjury. Always follow your healthcare provider’s advice.
What support can I get from ACC while I recover?
If your covered injury means you can’t do your usual job, but you’re working reduced hours or doing different duties, you may still be eligible for weekly compensation.
In some cases, your wages and weekly compensation combined can add up to your usual income.
You don’t need to be fully unfit for work to receive weekly compensation.
If your healthcare provider gives you a Fit for Selected Work medical certificate, meaning you can do some duties with adjustments, but your employer doesn’t have suitable work available, you may still be eligible for weekly compensation.
Download: Understanding your Fit for Selected Work certificate
We can help plan your recovery, assist with transport and equipment that helps you get back to work, and support your income with weekly compensation. We’ll also check in regularly to adjust your plan as you recover. ACC, your employer and healthcare provider all play a role in supporting you.
You can use MyACC to:
- manage your claim
- apply for weekly compensation and other support
- upload new medical certificates.
It’s a secure and easy way to stay on top of your recovery.
Understanding your medical certificate
Fully unfit
You’re not able to work at all (eg you're in hospital, your injury puts you at risk of infection, or your condition or medication makes it unsafe to be at work)
Fit for selected work
You can do some duties with adjustments (eg shorter hours, lighter tasks, or a different role)
Fully fit
You can return to your usual job
Download: Understanding your Fit for Selected Work certificate
This certificate focuses on what you can do, not just what you can’t. It helps your employer and us understand how to support your recovery.
With this certificate:
- you may still be eligible for weekly compensation, even if you’re not working
- ACC can help plan a gradual return to work
- you may get support with transport, equipment, or workplace adjustments that help you return to work.
Yes. Book an appointment with your healthcare provider before your certificate expires. This keeps your recovery plan up to date and ensures your support continues.
How do I make a recovery plan with my employer?
Your recovery plan should cover:
- tasks you can safely do
- adjusted hours or shift
- any equipment or workspace changes.
Your healthcare provider will outline what’s safe in your medical certificate. ACC and your employer can help match tasks to what you can do.
Talking with your employer
Open and regular communication with your employer helps your recovery go more smoothly.
It builds trust, keeps everyone on the same page, and helps shape a recovery plan that works for both you and your workplace. It also helps your employer understand what support you need, and what you’re ready to do.
Here are some helpful topics to cover:
- Tasks or duties you can safely do
- Any adjustments you need (e.g. hours, equipment, location)
- How to stay connected with your team
- Support your employer can offer while you recover
Tips for a good conversation:
- Be honest about what you’re comfortable doing
- Bring your medical certificate to guide the discussion
- Ask questions if you’re unsure about anything
- Keep the conversation going. Recovery is a journey, and your needs may change
Yes. Your employer must have your consent before contacting us or your provider.
If your employer wants to speak with your provider (for example, to better understand your medical certificate or what duties are safe), they should ask you first. You can give consent by:
- saying yes in writing (eg by email or text)
- signing a consent form provided by your employer or healthcare provider
- letting your provider know directly that they can speak with your employer
You’re always in control of who can access your information. If you’re unsure, talk to your healthcare provider or ACC about what’s involved.
Even if your employer believes there are no suitable duties, there are still practical steps you can take to support your recovery:
Start with a conversation
Duties can be small, temporary, or even remote. Sometimes options aren’t obvious until you talk them through.
Use the Alternative Duties Information Card
This tool helps you and your employer explore and list possible tasks.
Get support from ACC
With your consent, ACC can talk to your employer and offer advice on suitable duties or adjustments.
Stay involved in small ways
Join team meetings, check in with your manager, or help with planning or admin tasks. Even small steps can help you stay connected and make your return to work easier.
Staying connected to work
Staying connected with your workplace can help you feel supported, valued, and less isolated while you recover. It also helps you stay informed about what’s happening at work, which can make returning easier when you're ready. Even if you can’t do your usual physical tasks, staying involved in small ways can boost your confidence and wellbeing.
Even if you can’t do your usual job right now, whether you work in an office, on a worksite, or outdoors, there are still ways to stay involved:
- join team meetings (in person or online)
- help with planning, admin, or training tasks
- support scheduling, safety briefings, or ordering materials
- stay in touch with your manager or workmates through regular check-ins
- visit the workplace (if safe and appropriate) to stay familiar with the environment
- offer input on projects you were involved in before your injury
- share updates on your recovery and ask how the team is doing
Even small efforts can help you stay connected and confident, and make your return to work smoother.
