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  • Writer's pictureDr. de Castro

How To Modify Activity When You Are In Pain

When we injure ourselves, the automatic reaction can be to stop all activity and rest. But we now know that for most things, continuing movement is important in recovery. But how do we know what is too much, or the wrong movements?

I’m here to help! Let’s go through some common conditions and advice on how to moderate activity to optimize tissue healing.

Achilles Tendinopathy: Decrease any hill work, pause jumping and speed work, avoid concreate and only run pain free distances. Water exercises can be a great option. Ice after activity can help, as well as stretching as tolerated. Look into good shoes.

Ankle Sprain: Pain free movement, limit weight bearing, avoid moving to the sides and uneven surfaces. Crutches for a few days can help with severe sprains, giving the tissue a chance to heal.

Carpal Tunnel: Reduce repetitive use of fingers/hands and wrists. Gripping and grasping should be lessened as well. Pause use of vibratory tools or repetitive use of tools like hammering. Weightlifting and cycling can aggravate as well depending on positions. Night splints can help relieve pain

Frozen Shoulder: Avoid long rest periods, encourage shoulder movement. Sleep on the opposite side, and stay away from ballistic stretching

IT Band Syndrome: Restrict activities that make it worse, avoid hard surfaces, reduce long distance runs as well as hills. Look into proper shoes and ice after activity

Low Back Pain: Avoid flexion movements first thing in the morning, do light stretching, lift with proper biomechanics (knees bent, back straight), breath work and movement

Shin Splints: Rest, warm-up sufficiently, reduce running mileage. Get the right shoes.

TMJD: Avoid chewing hard objects, chewy foods, wide mouth movements, resting chin on hand.

If you aren't sure of your diagnosis, haven't been diagnosed yet or want more specific care and treatment, scheduling in with a chiropractor can be a great next step. You can schedule easily with me, online at Movement Performance and Health

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