Three Steps To Dealing With Injury Issues And Physical Activity

When I first started out in the fitness industry, it took me less than three months to realize that there is no such thing as a completely healthy client. If you make it to the age of thirty without having a physical injury, you are either very lucky or living in a bubble.

I am not necessarily talking about major injuries like ligament tears and joint replacements. The small, chronic injuries can be just as frustrating and emotionally draining. Or you could have a predisposition to a particular injury that becomes apparent during the initial assessment, something that might not be causing pain right now but will lead to later dysfunction and damage if not addressed. 

If you are experiencing pain, it can be extremely hard to motivate yourself to exercise. Your schedule is already packed, you have twenty other things on your to-do list, or you are tired, or hungry, or the weather is unpleasant. Add pain from an injury into that scenario and the couch starts to look very inviting. 

Or maybe there is an activity you really enjoy but pain is keeping you from doing it. Knee pain keeps you from walking, back pain keeps you from gardening, or shoulder pain keeps you from playing tennis or golf.

What can you do to fix it?

Here are some simple steps to approaching physical activity with an injury. When in doubt, always consult your physician before beginning an exercise program. And if it hurts – stop! “Hard work pain” is okay to push through, but “injury pain” is not. Find a professional who can help you learn the difference and keep your body safe and healthy for years to come!

Step One: Response

Depending on the type of injury, the body may respond with pain, swelling, redness, loss of function, or other signs. Acute injuries result from a single incident and usually appear obvious. Chronic injuries often start as minor aggravations that can become significant impairments if left untreated.

Whether your injury is minor or major, acute or chronic, your first step is to see a medical professional for evaluation and diagnosis. Talk to your personal physician or ask for a referral to a specialist. The sooner you address the issue, the sooner you will be on the path to recovery!

Step Two: Repair

Follow your physician’s prescribed treatment plan during the healing stage of the injury. If this includes rest, then you may need to find alternative physical activities that allow for rest to the injured body part. For example, swimming is a great low-impact workout that minimizes pressure to the joints.

Once the healing begins, a rehabilitation program can help you progress slowly back to full function and optimize tissue remodeling. Talk to your physician, physical therapist, or athletic trainer about developing a timeline and plan. Depending on the type of injury, you may begin rehabilitation exercises immediately or after a period of initial healing.

Report any reoccurrence of symptoms, such as increased pain or inflammation, to your rehabilitation specialist immediately. Aches and soreness stemming from hard work may be okay to push through, but strong or uncomfortable pain may indicate that the healing tissue is not yet ready for that increased demand. As frustrating as the slow progression can be, it will take even longer if you push too hard or too fast and experience a setback.

Step Three: Maintenance

Once you have healed and returned to your physical activities, you may need to continue some of your rehabilitation exercises as a maintenance program to prevent injury reoccurrence. This can be especially important with chronic injuries or if you display some predisposition for a particular injury.

As you finish your rehabilitation program, talk to your specialist about what you can continue to do on your own. Develop a short set of exercises that will help keep the previously injured body part strong and healthy. Correcting posture and dynamic movement dysfunction can help prevent future injuries as well. Most fitness specialists have training in assessing and develop a program to address these issues.

Committing to a fitness routine that includes prevention exercises can reduce the likelihood of future injury. Fifteen minutes a few times per week now could save you from the significant time and frustration of coping with an injury later!

Injury issues can be traumatic, frustrating, and emotionally draining, but with the right support and treatment plan, you can overcome these obstacles and improve your health and physical function. Think of the effort you put into this as an investment in your future health – what activities do you want to be able to do when you are sixty, seventy, or even ninety? Your body may be showing a little “wear and tear,” but with the right program, you can enjoy movement and activity for many years to come!

By Jennifer Stanhagen

Jennifer is a fitness and wellness coach with Total Health Concepts, LLC.  A graduate of George Mason University’s Athletic Training Program, her professional interests include helping people return from injuries to lead happy, healthy, active lives. She also works as a freelance writer and group fitness instructor, earning the nickname "Bootcamp Jenn."  Comments, questions, and feedback are always welcome at jennifer@totalhealthconcepts.net.