Dealing with the inevitable injury
When is it a good time to get injured? The body has its limits and will likely become injured at some point when it's tired and overused. You might just need a rest. Here I’m going to discuss how we go about our injuries that help us heal and manage the mental strain of these incidents. I’m also going to tell you how I can and cannot help you.
In my exercise programing we do warm-ups and cool downs to both prepare and relax your body after exercise demands. This lessens the risk of injury in our workout together. However, life can be strenuous through constant heavy lifting, time on feet walking and standing on hard surfaces, sitting for long periods of time, and over-doing it in the gym or running track that an injury can still happen, even if we’re careful!
I re-injured my knee vacuuming last week. Yep, vacuuming. It was just in time for Miami Art Week where I anticipated some great DJ’s to be in town and for me to dance all night long. I could spend a mere 5 minutes on my feet without pain and then would need to sit. These intervals were what I needed to get out and enjoy the festivities and get through the weekend caring for my injury.
How did I go about the injury?
+I also made sure that before even thinking about going out I contacted my PCP for an Orthopedic referral. I set up and appointment with a professional.
+I made sure to wear a supportive compression brace and menthol gel, sneakers, and told my friend group that I would need to sit often.
+Dance is one of my top favorite things to do, not just to be silly with it, but because music and motion ground me. You better believe I danced, but I did so from my seat and when I did stand I kept my feet down.
+I continued with my RICE (rest, ice, compression, elevation) treatment at home.
If you have an injury where the onset has just happened, the pain is a ‘4’ on a scale of 1-10 pain or you’re bruised or swollen you are in acute pain. For this, you must see a doctor, your PCP, urgent care, trusted Physical Therapist, or Orthopedic before exercise, so you know what to do to heal. You may need physical therapy and a specific exercise protocol for up to 4-6 weeks.
After that, if you are still managing the pain, and with your Physical Therapists permission and any known contraindications (movements that are not to be done with exercise), I can help you. I can also help you if you now have a chronic condition that can be managed with exercise. It’s my job as a Medical Exercise and Personal Trainer to be in contact with your Physical Therapist and support you on your pain free journey.