Here are 5 things that are helpful to know after your Initial Assessment .
1 – You May Feel A Little Tender But That Should Soon Pass
Your assessment will have involved some movements that you may not have done in a while and you may have had some hands on treatment. As a result, it is not unusual if you feel a little sore afterwards. However, don’t worry as this usually eases within 12 – 24 hours.
2 – Check Your Email For Your Exercises
Videos of your exercises will be sent to your email after your session. If you don’t see them check your spam or junk folder in case they have gone there. If you don’t get them then send us a message and we will resend them straight away.
The exercises can often be challenging to do, but should not be painful while doing them or increase your pain afterwards.
3 – Should I Be Moving Or Resting?
A bit of both to be honest and this will depend on your injury and level of pain. But here is my advice.
Rest from the movements or activities that aggravate your pain and continue with any movements that don’t.
Please note that if your injury is very recent (acute) there will inflammatory response occurring in your body to allow the injured tissue to heal. This can cause inflammation and pain. While rest can be necessary try to sit or lie in the same position for too long as you may stiffen up and find it very uncomfortable to get moving again. Try to move or change position at least every 30 minutes to limit this happening.
4 – How Often Should I Do My Exercises?
The exercises we ask you to do are aimed to reassure your body that it’s safe to load and safe to move efficiently. Therefore, you can fit them throughout the day whenever is possible. If this is not possible aim to do them 1- 2 times a day. Morning and evening can work well.
Here is an example of how you can fit in certain exercises as you go about your day.
Squash an orange under your foot every time you get up off a chair to engage your leg muscles.
Practice your back relaxation exercise every time you have to bend down to put on your socks or tie your laces.
Bend you knees and relax your back when reaching down to the floor.
5 – Goal is to reassure your nervous system.
Pain is an experience that is created in your body by your own nervous system. Does this mean the pain is not real and is in your head?
Definitely not!
But it does mean that it the pain can influenced by your thoughts and emotions.
So, do not listen to advice from your family, friends or Google that can is helpful and make you more fearful or anxious about your pain.
DO practice some calm breathing if necessary, try to keep good sleep hygiene by keeping a good sleep routine and get in some fresh air, movement where you can and eat well.
There will all help to keep you nervous system not feel under threat, which will help to calm your pain and help you feel better.
If you have any questions, let me know by email or call the clinic.
Regards
Derek
derek@midlandsphysio.ie
0906466761