Those little aches and pains.
“I thought it would heal on its own”
This is one of the most common statements that I hear in my practice. Small aches and pains that start innocently. Whether it be from lifting a grocery bag awkwardly, holding a squeamish baby (or toddler for that matter), fitness-related pain, or from mundane daily tasks. Doesn’t seem like an interesting story to tell your friends, so we try to ignore it and carry on.
The pain starts intermittently, only feeling it at certain points during the day. No biggie, right? Easy to brush off.
Then, the frequency of the pain slowly starts to increase. You begin feeling it with more movements - movements that don’t seem hard or forceful. For instance: putting on your coat, turning in bed, using the computer mouse, doing squats.
Now this is getting a bit worrisome.
Finally, this pain that started small is now waking you up at night and preventing you from participating in your beloved fitness activity or enjoying your weekend. Now it’s getting serious!
“How did I let it get this far?” you ask yourself. “I thought after 6 months, it would be gone by now.”
The “Oh sh@#” moment!
This is when we start paying attention.
These little aches and pains can have a better outcome if taken care of sooner rather than later. Why is it that as soon as our child, elderly parent or fur-baby has an ache or injury, we act with urgency to find a remedy? Calling the doctor’s office, speeding to the walk-in, waiting outside the vet’s office. Why doesn’t this sense of urgency apply to ourselves? This tendency of “it will get better over time” is backward logic. If we have our own aches and pains, how can we be the caregivers to said individuals?
Rules to live by:
If the pain persists for 3 weeks, call your local health care practitioner (ie: doctor; physio, RMT, etc.).
Physiotherapy, Massage Therapy, Chiro and Acupuncture therapy is not a form of luxurious self care - it is healthcare - take the time out of your day to rehabilitate.
Pains that have been around for 3+ months will generally take longer to heal.
There doesn’t have to be a specific injury or trauma for pain - repetitive strain injuries happen over time and can impact your day to day lives.
Take a look at your desk set-up. If your pain is worse after a desk work marathon, perhaps your set-up is not ideal for your body. Make some adjustments to your seat height, screen position, back support and see if it helps your pain.
Furthermore, scheduel stretch breaks to avoid lengthy time at your desk, ideally every 45 minutes. Set a timer to remind you to get up, move around, stretch or go for a short walk.
Movement is medicine - keep your body moving but avoid stretching into the painful direction. For instance, if your shoulder hurts, avoid the painfull movement, but keep stretching in the directions that do not cause pain. Furthermore, continue with your cardio routine to keep your body moving.
No time to go to the clinic? Virtual appointments are viable options to receive a diagnosis, therapeutic exercises, pain management advice and a recovery plan.
Ice and Heat are effective pain relievers - apply for 10 min each morning and night.
So my friends, let’s resolve to be better to ourselves and take care of nagging aches and pains before they develop into bigger problems. The sooner that you take care of yourself, the quicker you will return to ____ (fill in the blank) activity.
Now excuse me while I go take care of a nagging running-related hip injury!
Any questions, or if you would like further information about booking an appointment, email me at info@mgphysio.ca
