Exercising is great for your body, however, sometimes it can result in an injury that could cause mild to intense pain and strain on your muscles, ligaments and bones. Injuries can occur for many reasons, including accidents, unsafe training practices or poor conditioning. Managing all of these areas effectively will help reduce the change of you getting injured.
There are generally two types of injury: acute and chronic. Understand whether you have an acute or chronic injury will direct how you manage the pain you are experiencing, as well as how this will affect recovery time and future issues.
Chronic pain affects more than two fifths of the UK population, meaning that around 28 million adults are living with pain that has lasted for three months or longer, with up to 14.3% living with chronic pain that is either moderately or severely disabling.
What is a Chronic Injury?
A chronic injury is usually the result of overusing one body area or it could be from a long-standing condition. These types of injuries occur frequently in endurance sports such as cycling, running, and swimming but can also be derived from more sedentary activities like spending too long on a computer.
This is sometimes referred to as overuse injuries because they occur in body parts that are used a lot whilst playing a sport or by exercising for an extended period of time.
Common chronic injuries include arthritis, tendonitis, tennis elbow, repetitive strain injury (RSI) and runner’s knee.
Signs of a Chronic Injury Include:
Swelling in around joints or other areas of your body
Experiencing tenderness in your arms or legs
Long-lasting pain anywhere from a week to months or in extreme cases, years.
Some injuries will require immediate medical attention, but others can be treated safely at home. You should seek advice from your GP or a health professional if:
The injury causes severe pain, swelling, or numbness
You can’t tolerate weight on the area
The pain or dull ache of an old injury is accompanied by increased swelling, joint abnormality, or instability
Why Chronic Injuries Occur
Repetitive Strain: Continuous stress on a particular part of the body, such as the wrists in typing or the knees in running, can lead to chronic injuries.
Poor Technique: Incorrect form in physical activities, whether in sports or daily tasks, can strain muscles and joints over time.
Overuse: Pushing the body beyond its limits without adequate rest and recovery can cause muscles, tendons, and ligaments to wear down.
Inadequate Recovery: Returning to physical activity too soon after an acute injury can lead to the development of chronic issues.
Management and Prevention at Home
Rest and Recovery: It's easy to think that if the pain has eased we're okay to go back to our normal routines. However, everyone's recovery is different and it's important to give your body sufficient time and ensure you’re getting adequate rest to allow yourself to heal from physical activities.
Proper Technique: Learn and practice the correct techniques for any physical activity to avoid unnecessary strain. Working with a personal trainer, following guidance for how to use exercise equipment safely and more importantly, going at your own pace will help you to develop your exercise technique.
Gradual Progression: Increasing the intensity and duration of activities slowly to avoid overuse will ensure you protect your body from any potential stresses and strains it may get from trying to do too much too quickly. Always listen to your body and adjust accordingly so as not to experience any pain.
Stretching and Strengthening: This is something most people forget when it comes to maintaining good mobility in your body especially when doing strengthen based exercises. Stretch every day for at least 5-10 minutes to help loosen and mobilise any muscles and joints specific to the injured area.
Use Supportive Gear: Having a consistent exercise routine is good for your mental and physical health, but if there is a particular area of your body that needs extra support whilst you are doing any physical activity, consider using braces, orthotics, or other supportive gear to protect it and reduce strain.
Recommended Treatments at S.spa London
Managing chronic injuries often requires a combination of self-care and professional treatment. At S.spa London, we offer several therapies designed to help you recover and manage pain:
Sports Massage: If you undertake sports regularly, a sports massage will focus on areas of chronic tension and help to improve flexibility, reducing the likelihood of further injury.
Trigger Point Therapy: This type of massage is ideal for targeting specific areas of muscle tightness in your body that can contribute to chronic pain.
Rehabilitation Massage Courses: We offer customised massage courses that combine regular massage sessions and advice on things you can do at home to prevent injury and aid recovery.
Our personalised massage courses provide a comprehensive approach to managing chronic injuries and improving your overall well-being.
If you'd like to learn more about how we can support you with any long-term chronic injuries you are experiencing, please get in touch to schedule a consultation with one of our team.
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