Injury/Pain… We Can Help!
You’ve probably heard us say this before, but it bears repeating… an injury will heal best when you continue going to the gym and you take care of it. Canceling your membership because of an injury puts you out of touch with us, and it’s our job to help you get stronger, fitter, and healthier, and if you’re injured, we have to help you recover from your injury in order to fulfill our duty of getting you stronger, fitter, and healthier.
So do everyone a favour and talk to us first before canceling your membership… otherwise, we can’t do our job.
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If you’re pushing yourself enough to make optimal progress with your training, the likelihood of never sustaining any injuries is–for all intents and purposes–zero. They just happen. Whether it’s missing some small sign from your body or ignoring obvious signs (usually while chasing PRs you shouldn’t be…), the bottom line is that they can happen to anyone, and how quickly or slowly they resolve has everything to do with your approach to healing them.
When do I need to get some help?
When you have:
- Persistent pain which interferes with your daily life
- Pain that doesn’t go away within 7-10 days by itself
- Pain that does go away but comes back every time you train
- Pain that does go away but always comes back the day after you train
Can’t I just rest the area until it heals?
People frequently believe that rest is all that’s needed. But rest, alone, is seldom enough to prepare you for training again.
Here’s how rest helps injuries to heal:
- provides time for some of the swelling if any to lessen
- prevents further injury as healing begins
And that’s about it.
Injuries heal through the same mechanisms as the normal recovery process from intense training sessions. And while rest is ALWAYS a part of the healing process, it’s ONLY a part of it. And in almost all cases, some sort of additional stimuli above and beyond just resting will speed up the healing process.
If you simply stop doing what hurts, what frequently happens is that the pain or discomfort goes away, but just because you have less pain does not mean the injury is fully healed and the tissues are ready to return to strenuous training. When the pain is gone, all that this means is that the pain receptors are no longer being stimulated. This does not mean the tissues are fully returned to strength.
In many cases where there’s a movement dysfunction or some real kind of strength imbalance which results in compensation patterns, starting to push weight again will just cause the injury to resurface.
We almost always start by referring you to one of our physiotherapists. Physiotherapists are skilled at diagnosing imbalances in strength and length-tension relationships, range of motion limitations, and movement dysfunctions. They’re also skilled at putting together specific rehab programs which can help to return proper function.
An FCAMPT – certified physiotherapist offers many additional skills than traditional physiotherapy. I would always recommend seeking out this designation.
The idea that you need to be constantly cracked and adjusted by a chiropractor is out-dated. Good chiropractors recognize, through evidenced-based practice, that actual adjustments should be reserved for when other therapies don’t work. In many cases, soft-tissue work via Active-Release Treatments or Graston techniques can restore pain-free range of motion without the need for adjustments.
How to return safely to training
Once you’ve had a diagnosis, and you’ve got a rehab program, if you’re still able to do classes with some minor modifications, then this is the best route.
Our Rehab Membership $70/month
If modifications to the class would be too restrictive, we have a greatly reduced price Rehab membership which allows you to come and do Open Gym as much as you like, to do your rehab work. You’re just not allowed to take regular classes.
Understanding The Soreness-Pain Continuum
If you did a workout and you feel some soreness the next day or even the day after, there’s no need to worry, that’s a type of soreness called Delayed-Onset Muscle Soreness… or DOMS for short. It’s normal and will resolve in a few days. You can help speed up the recovery by ensuring you have sufficient protein and calories in your diet. Movement and gentle stretching is also helpful.
If the soreness you feel the next day has a delicate feeling to it, as though you had better be careful how you move or you might make it worse, then it could be a sign that a) you’ve just really over-done it, or b) that some sort of compensation has occurred during your training, resulting in one area getting massively over-worked, resulting in some sort of minor soft-tissue injury.
If you feel pain during your training, you should never push through it. Burning–from muscle fatigue–is one thing, but pain, the feeling that something is not right–frequently felt asymmetrically–where you can feel your muscles working on one side in a normal sense, but on the other side there’s a pinching, or hot burning sensation, or some other painful type of sensation, is a sign that something is not right.
Try stretching the area, doing some soft-tissue work with the LAX or Yoga ball. Take a lighter weight and see how it feels. It may just need a bit more warming up. If you can warm it up enough that you don’t feel any pain, then proceed, but don’t get greedy. Sometimes it pays to just back off, and take what you can get.. without irritating it further.