Have you been struggling to recover from an injury? Getting back on track and recovering from an injury can be incredibly frustrating, disrupting your regular exercise routine, derailing your training program for upcoming events, and impacting your overall health, mood, and body movement. It’s crucial to take immediate action when you encounter an injury or notice a nagging discomfort escalating into something more troublesome. By following these simple steps, you can get back on track as soon as possible and ensure a smooth recovery.
Show yourself some PEACE and LOVE!
P – Protect: After the initial few days of your injury, it’s important to limit activities or movements that worsen the pain, while still keeping yourself mobile. Allow the pain to guide you back into movement in a sensible manner.
E – Elevate: Reduce inflammation by raising the injured limb above the level of your heart.
A – Avoid prolonged use of anti-inflammatories: While ice and anti-inflammatories can provide short-term relief, relying on them for too long may hinder long-term healing, as your body needs the inflammation stage for recovery.
C – Compress: Seek compression methods that allow full range of movement, such as bandages, supports, or compression clothing.
E – Educate: Empower yourself with knowledge about your injury. Seek information from reliable sources like your friendly Sports Massage therapist (!) to understand your condition better.
L – Load: Resume normal activities as soon as your symptoms allow. Avoid the temptation to overrest or avoid movement to protect the injury.
O – Optimism: Maintain a positive outlook on your recovery. The brain plays a significant role in pain perception and rehabilitation. The more positive you feel, the faster your recovery will be.
V – Vascularisation: A few days after the injury, incorporate pain-free aerobic exercises like walking or swimming into your routine. This not only motivates you but also increases blood flow to the injured area.
E – Exercise: Again, avoid excessive rest. Engaging in appropriate-level exercises will help restore mobility, strength, and balance following an injury.
After the Love
Once the initial acute phase of the injury has passed, it’s time to transition to more active management and rehabilitation. The firefighting is done, and now you can focus on rebuilding.
This phase typically lasts a few days to just over a week, depending on the injury. Trust your instincts or seek guidance from professionals like us when determining the appropriate time to progress. Here’s what you can do during this phase:
- Light Stretching: Start introducing gentle stretching exercises to restore and increase your range of motion.
- Exercise: Incorporate targeted exercises to gradually reintroduce load to the muscles and joints. Consider recreating movements similar to those performed before the injury.
- Running or Gym Classes: Add calf raises or single-leg balance work to your routine.
- Weightlifting: Utilize light resistance bands to simulate the intensity of your previous lifts.
Remember, your body is resilient, and with the right approach, you can overcome any setback and emerge stronger than before. By following these guidelines and tailoring them to your specific injury and sport, you can make significant progress in your recovery journey. Remember, consistency and patience are key.
If you require further assistance or personalized advice, feel free to reach out to us. Use our contact form if you’d like us to call you to help advise or, if you want some hands on treatment to speed up your recovery, just book online!