Got an injury that won't go away? Want to know why?

​6 key points we cover with our patients in our massages that might help you understand why that injury is lingering in the background.

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As a remedial massage therapist I get just as frustrated for my clients as they do when aches, pains and injuries hang around for a long time. Here are a few things points that I go through in a massage session to try to establish why an injury is not getting better. 

• The other 22 hours of the day. Often even though you might be getting the pain whilst exercising it is not the only cause of the problem. Asking yourself what else am I doing in my day/ week that could be contributing to this pain lingering is a great start. How many hours are you spending sitting down at the office, what is your posture like at work? Are you spending weekends renovating your house or in the garden then wondering why your back is sore when exercising? Is there a lot of stress or home or in the office? Are you spending hours in the car? Are you lifting kids up and down all the time? All these factors will contribute to those injuries hanging around.
  
  
• Are you being a little too enthusiastic? As massage therapists we see so many patients who start to get better. Then they get excited. They dive straight in to a full training load and all of a sudden they're back on the massage table a few weeks later wondering what happened! (Sound familiar?!) Progressive, slow return to exercise is a must when coming back from injury. The usual load recommended to avoid injury is a 10% increase in load per week. Seeing someone like an exercise physiologist or creating a 'return to sport' plan with your allied health practitioner (and following it!) is a great way help stop those injuries from lingering around. 
  
  
• You aren't as young as use used to be! Yes - I know we are young at heart but sometimes our bodies can't keep up with our enthusiasm! If you used to be an elite athlete or train 5/6 days a week when you were in your 20's and now in your 40's or 50's want to return to the sport, just be aware that your body takes a lot longer to recover than it used to. It might be that you need to stretch more, do more strength and core stability training, not quite go as hard as you used to or have longer between sessions. You had years of conditioning that get you to the point that you use to be. Give yourself realistic goals and make sure you don't dive back in head first to a full training load or full game of sport. Give yourself time to build back into it.  You're body (and wallet!) will thank you! 
  
  
• Are you doing your exercises?! I know! They are boring, tedious, monotonous and not the most fun thing to do. But they do help and they are important. Often you need more than just a massage or a physio session during the week to ensure that your injuries don't hang around. Strength plays a massive (often underrated role) in recovery. Have you been given exercises or stretches to do and are you doing them?  The key is to make is as easy as possible for yourself to do them. For example, if you already go to the gym, add in a few of the exercises each time you go, if you have a particular TV show that you watch  - do a few exercises in the break. Put your foam roller or trigger ball in an annoyingly obvious place so that you're constantly reminded to use it! If the exercises are not working for you or you're overwhelmed by the number, have a chat to the physio or your massage therapist. Work together to create a realistic plan that works for you. If you know you're not great at following the plan maybe you need to see an exercise physiologist? Organised exercise sessions, with a specialist in the industry are a great way of ensuring you fully recover from injury. 
  
  
• Are you seeing the right health practitioner - my 'massage' rule of thumb is  - If I am not making a significant change within 3 to 4 sessions to refer on. If your pain is hanging around there is a reason for it. Getting a proper diagnosis and a management plan is key to ensure that you can get back to doing the thing that you enjoy. If you aren't happy with your progression chat to your massage therapist or allied health practitioner and see what else can be done. They can help you understand why it might be taking longer than you expect to recover or help you to find additional practitioners who may has a slightly different approach that works better for your body. 
  
  
• Are you being a little unrealistic? Unfortunately it happens to the best of us! I made this mistake myself. I had a stress fracture in my foot and was expecting it to take way less than the reality for it to heal and for me to return to running. The key is to communicate with your health practitioners and create a plan to ensure that you understand the reality of the recovery time. The other point to be made here is that if you have had pain for a year (sometimes 10!!!), expecting it to get better in a few sessions in a little on the unrealistic side.  Injuries do take time to sort themselves out, the is usually an element of reconditioning and strength that needs to take place.   However, I CANNOT EXPRESS STRONGLY ENOUGH how important it is that you have an clear understanding of what you are in for though out the process so you don't get frustrated or disheartened.  

I hope that helps to give you some ideas to help you to work out why your injury is hanging around. I know they are quite broad if you need any help or advice with specific injuries feel free to call us on 3891 7629 or 0424 633 474 or booking online or via the Mindbody App! We are happy to help! 

Kind regards! 
Kat Murray, Remedial Massage Therapist - Just Knead It Woolloongabba.