Staying fit while dealing with an injury

itis, massage can help relax the areas around the inflammation, break up the fascia and scar tissue and promote blood flow in the injured area to help your body heal faster.

Wellness Warrior

LEAH HARDING

I’ve been experiencing a flare-up of tendonitis in both elbows for the past eight months. This is not the first time I’ve had it, nor will it probably be the last, as tendonitis is typically an overuse/repetitive movement injury, and I am someone who definitely uses (and sometimes abuses) her body.

Having a recurrent or acute injury can be both mentally and physically defeating, especially when working towards your health and fitness goals.

When working with overuse injuries like tendonitis, piriformis syndrome, shin splints, stress fractures or others, there are several things you can try to help yourself heal and get back on track as quickly as possible.

W hen recovering from an overuse injury, you should try several of the following.

Rest. The best thing you can do, as hard as it might be, is to back off your exercise routine and rest. It doesn’t mean you need to stop working out completely, but you might need to significantly change what you’ve been doing to help your body recover.

Massage. For something like tendon-

R.I.C.E. Rest, Ice, Compression and Elevation. This old stand-by still rings true. Notice that the first item is rest. Ice is a more effective treatment since most overuse injuries have a certain amount of inflammation, which can be quelled by ice. Heat is best for sore or tight muscles or prior to exercise.

Strengthen. If your recurrent problem is due to a muscular imbalance, the likelihood of it going away on its own is slim. You will need to research movements to strengthen the areas (typically on both sides) or visit a physical therapist that can assist you.

Modify your routine. While resting the injured area means you must avoid some activity, it doesn’t mean you must avoid all activity. There may be modifications to your normal routine/ movements you can find on the internet, or you can direct your focus to other body parts for a while. If choosing the latter, give yourself ample recovery time so you don’t develop overuse injuries in your other body parts since variety is limited.

Acute injuries are a bit different. Acute injuries are often accompanied by intense pain, swelling, visible dislocation or breakage and weakness. While some of the symptoms may overlap with recurrent/chronic injuries, the main difference is that acute injuries occur suddenly, not over time.

The good news is that acute injuries typically have a shorter recovery time than chronic injuries. During that time, pain levels may be higher. There are things you can do to help reduce the time spent healing from an acute injury.

Seek medical attention. This should be a no brainer if you suspect a break or dislocation, sustained a deep cut or think you tore a muscle or ligament. An accurate, timely diagnosis can make all the difference in your healing process.

Rest. Because acute injuries typically have high levels of swelling, it is not advisable to work out until the swelling has reduced.

Follow advice. Listen to what your doctor or physical therapist suggests and follow through with that advice so that you know when it’s safe to start exercising again.

In either case, when you do start back to your normal routine, start slow. The likelihood of being sore is high, just like when starting a new fitness program. Cut back on reps or sets as needed and reduce weight, even if it feels light for a while until your body reacclimates.

After you have recovered, you should look at doing some movements for injury prevention. They include warming up and cooling down properly at each exercise session; focusing on slow movement strength training to help your body build stronger muscles, tensons and ligaments; gradually increasing intensity and duration to avoid overuse injuries; and avoiding repetition movements and exercises.

Above all, listen to your body and take appropriate rest days. Pushing through the pain will only lead to more discomfort down the road.

Dealing with an injury, whether it is acute or chronic, can be challenging and frustrating. However, it’s important to remember that rest and recovery are crucial in the healing process. While it may be tempting to push through the pain, it’s important to listen to your body and give it the rest and care it needs to fully heal. If you have sought out expert advice, listen to what they recommend. When you restart your fitness routine, start slowly and focus on injury prevention going forward to stave off further issues.

Leah Harding is a nutrition coach and mobile personal trainer. She specializes in helping people see food as an ally to reach their goals, both in and out of the gym. She previously worked out of Rincon Fitness and owned CrossFit Carpinteria/Foxwing Fitness. Contact her at leah@foxwingfitness.com with questions or with ideas for future wellness articles.