When It Hurts Maintaining an active lifestyle doesn't come without risk. Whether you are a competitive athlete or a weekend warrior, it's a safe bet that sooner or later you will be faced with some type of injury. The development of a basic understanding regarding the different forms of injury can go a long way in speeding you back into action. However, while the following information can help you identify and in some cases alleviate the discomfort associated with activity related injury, it is NOT intended as a self-diagnosis or advanced treatment plan. If you have concerns regarding any medical condition, including injuries sustained during physical activity, consult your physician. This type of injury is sudden, intense, painful and can be severe. Broken bones, ligament or tendon injuries, bruises, cuts and muscle strains fall into the acute injury category. While acute injuries are sometimes mild in nature, they should be evaluated by a medical professional if abnormal symptoms present themselves following incident. Severe pain or pressure, loss of function/mobility and discoloration or deformity all indicate that the injury possesses some further degree of severity. If these, or any other unusual symptoms are present, professional medical attention should be sought immediately. Without a doubt, chronic injuries most frequently plague the exerciser. Overuse injuries, for example, manifest themselves over an extended period of time and though limiting, are usually quite tolerable. Shin splints, stress fractures, tendinitis and plantar fasciitis are some of the more commonly reported and in most cases, easily treatable maladies. Because the pain present with the overuse injury provides more of an inconvenience than a complete hindrance, it is unlikely that the exerciser modifies their training to any noticeable degree. This ensures that the injury remains present for an even longer period of time, increasing the likelihood that a more severe version of the condition takes its place. Unlike the acute injury, where prevention is primarily reserved to minimizing severity, the overuse injury is in many cases avoidable. Often times sufferers of chronic injury are those exercisers considered to be "over trainers". Those who push physical limits on a regular basis with little regard to recovery or adaptation are usually the one's stricken with an overuse-related syndrome. The simple solution is to not "over do" any activity. Give your body adequate time to adapt to, as well as recover from, any new stresses placed on it. In addition, modifications made to exercise duration, frequency or intensity should be instituted separately and gradually over time. Never attempt to increase all three components simultaneously. Also, don't underestimate the importance of sufficient rest and recovery. Believing that a few missed workouts will destroy all that you've accomplished is completely unrealistic and false. While the human body does require physical stress in order to improve, it also needs an equal, if not greater amount of rest in order to recover. As mentioned before, course of treatment for the acute injury is largely dependent upon the condition of the victim and symptoms present following incident. If medical care is not immediately available, then the application of ice to the injured area can temporarily help control pain and swelling. However, attempting to self-treat or ignoring the negative side effects present with the severe injury is foolish. Orthopedic physicians, as well as licensed athletic trainers are easily accessible in today's sport medicine community. If it's a referral you're after, contact your personal physician or local high school athletic trainer. They will be more than happy to point you in the direction of a qualified specialist. In the past, treatment for the overuse injury was simple - dramatically decrease or all together stop the activity that was believed to be at the root of the problem. While this proved to be an almost 100% "cure all", it's easier said than done for most athletes. The thought of losing hard earned conditioning at the hands of inactivity is just too difficult for most to bear. This reluctance to accept total rest naturally led to a lack of adherence to the rehabilitative protocol. Modern day therapists, more sensitive to the psyche of the athlete, have since adjusted their treatment to include what can be termed Modified Maintenance Training. MMT involves the careful institution of exercise modalities that can maintain and even improve fitness levels, while at the same time decreasing the stresses that were previously present in the offending program. For example, an over zealous runner with a stubborn case of shin splints might gain relief by spending a larger percentage of his training time running in water rather than on concrete. The increased buoyancy that water provides alleviates the pounding associated with traditional running and allows the healing process to begin. At the same time, cardio respiratory fitness levels could continue to improve through manipulation of training intensities that might not be possible on land. While initial first aid treatment for either the chronic or acute injury is best suited for a sports medicine professional, there are steps you can take if immediate care is not available. A common treatment plan known as R.I.C.E. can help curtail the inevitable inflammation and swelling, as well as minimizing any pain that may be present. R.I.C.E., which stands for Rest, Ice, Compression and Elevation is a simple and effective way to provide basic treatment for many forms of injury, but should not take the place of more specific forms of medical therapy. If the condition fails to show improvement, or worsens following bouts of initial treatment, consult a physician. Acute - Be smart and stop exercising immediately. You have already sustained some type of injury. If you continue, you risk further damage and increase the likelihood that your rehabilitation will take even longer. Chronic - While complete cessation of the offending activity may solve your problem, it may not be the best answer for most fitness enthusiasts. Modifications in exercise frequency, intensity and duration may sufficiently decrease pain and inflammation. The main goal with the chronic injury is to decrease, or modify your normal activity level and get to a place where the healing process can begin. If you find that the injury stays with you or worsens after initial changes in your program are instituted, it may be time to reevaluate your approach with a professional. Acute - Ice decreases swelling and inflammation at the injury site and also serves as an effective and drug-free painkiller. Apply an ice bag for 20 minutes, every 2-3 hours for the first 24 hours. Continue ice therapy if swelling persists, the area is uncomfortable, tender, or warm to the touch. Chronic -If your injury allows you to maintain a "semi-normal" exercise regimen, applying ice following activity is a great way to minimize discomfort and further control any localized swelling that may be present. It is imperative that ice be applied as soon as activity is completed in order to gain maximum effectiveness. As with the acute injury, ice should be applied in 20-minute intervals. Don't make the mistake of "over icing". Ice left on for more than 25 minutes can lead to skin and/or nerve damage. Set a 20-minute limit and reapply ice throughout the day if necessary. By applying an ACE bandage, you'll not only help hold the ice bag in place, but you also greatly reduce the spread of swelling. Reapply a dry or slightly moist bandage following the removal of ice. Make sure that the bandage is wrapped firmly around the injured area but not so tightly that it cuts off circulation. The goal here is to cause a slight constriction of blood vessels in order to reduce fluid build up. If you feel tingling, throbbing or a numbing sensation - loosen up - you're cutting off circulation. To further prevent fluid from accumulating at the injury site, lie down and elevate the injured limb above heart level. The body's natural response to gravity is to pool blood in the lower extremities. By elevating the injured part you assist your body in overcoming the effects of gravity and help drain the area of extra fluid and waste products. As a result, healthy blood, stocked with nutrients and healing agents becomes more effective in nourishing and repairing the damage. Injuries are part of the athletic game of life, too big a part if you ask your body to be anything other than flesh and bone. Getting hurt is not the end of the world. Sure, you may have to slow down a little or take some time off, but in the long run it will benefit you. You've got an injury - it's time to deal with it the right way. Nothing positive can come by dwelling on your misfortune. Look at it as one of the many lessons in life and apply what you learn in the future. Injuries can help you appreciate the little things in life - especially your health. While most injuries are totally unforeseeable and unavoidable, others occur through simple stubbornness and denial. Don't let a molehill turn into a mountain before you start to climb it. Take the steps necessary to maintain health as best you can, but if you get hurt, take the steps necessary to regain health as best you can as well.
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