Feb
Eddy's Blog
Tips for Coping with Pain or Injury
Are you in pain or do you have a nagging injury? Here are some tips for Coping with Pain or Injury
I have been training now (performing regular physical exercise) for 30 years this year. I have also been blessed with only the most minimal of injuries that have been overcome in a relatively short period of time. As I hit 46, I am stronger and possibly fitter than I have ever been before, however, about 5 months ago I started to get aches and pains in my left knee. Originally I thought it may be a little arthritic; whenever the air conditioner was turned on it seemed worse and sitting in the one position for more than 5 minutes also aggravated it. I first thought that over-use and a crazy amount of squatting with excess weight over the years may have been catching up to me…. but I have been proven wrong! If you have ever suffered from an injury that is getting you down, or an ache that just won’t go away, there is still hope. Believe it because it is true. You may not have been affected as yet but chances are that whether you remain active or not, as you progress through life it is extremely likely to occur.
After a few sessions with the Osteopath, some suggestions and stretching encouragement, without any substantial improvements, here is what I did to completely turn it all around. Keep in mind that when I first started to feel the aches and pains I was extremely concerned that this may be the start of the end – something I wasn’t going to cope to well with as I simply couldn’t stop exercising, particularly as I love it so dearly and constantly reap the benefits. I just couldn’t see past this potential long term injury. But now I can and I have. I’m still on my way to getting my knee to 100% but it is already 75-80% better, just after a few weeks. Here are some important tips to keep handy:
- Every bit of exercise literature I have read over the years normally stresses the importance of stretching. During my younger years, I rarely stretched. I was always quite flexible, able to touch my palms on the ground whilst standing with my knees locked out. Probably above average flexibility but that’s changed. I simply cannot express enough the importance of static stretching; in particular, thorough and regular stretching of your limbs. Now you may say, ‘It’s time wasting’ or ‘It’s boring’ but what you’re really saying is, ‘It’s not a priority for me to stretch.’ I bet you that once you start stretching and doing it consistently, you won’t miss a stretching session. 5-10 minutes is all it will take (unless your injury/ache is more severe). You will enjoy stretching once you understand and experience the full benefits.
- When stretching, remember that the body is all connected so if your thighs are aching or injured, you must also stretch your hamstrings, calves, groin area and hips. Failure to stretch all surrounding areas will only limit you further.
- Static stretching (holding a stretch in the one position), needs to be carried out for at least 30 seconds. After a few seconds you will feel more flexible and able to stretch that position even further. By doing so you will release tightness and allow further flexibility to take over thereby allowing the flow of blood and oxygen, and the absorption of nutrients, to be more fluent and effective. Ensure you are warm prior to stretching.
- Using a roller is extremely beneficial. Ask a fitness professional how to use one effectively. An investment of around $80 is cheaper than visits to the Osteo and I know which option I would usually choose. Seek further professional medical assistance if needed, however if you learn to use a roller properly and apply the correct pressure in the correct areas, it won’t be long before you notice substantial improvements.
- Swim, spa, sauna, 1 minute cold shower, repeat. This may sound crazy to some of you, but loosening the limbs in water not only carries no impact but also helps to generate blood flow in areas at a higher rate than most other activities. A few laps followed by a 5 minute spa and 5 minutes in the sauna then a 1 minute cold shower, will not only relieve you from the heat of the sauna, but will make a major difference to the way your muscular skeletal system feels, and more importantly, recovers.
- Bike riding: A stationary bike in the gym is fine and often more convenient. It’s a fantastic way to increase blood and oxygen flow plus nutrient distribution without impact. If it’s your knees that are suffering, even better. Did you know the knee joint is in fact the driest joint in the body? Bike riding assists greatly in promoting strong blood flow through this area, thereby aiding recovery.
You can take supplements such as fish oils or glucosamine to assist depending on what stage your injury or ache is at. However, what I really wanted to touch on is physical active recovery. This is the best kind and as the old adage goes, ‘If you don’t use it, it’s likely you’ll lose it’.
Eddy Tannourji
Eddy Tannourji has been passionate about health and fitness since he was 15. With over 15 years of experience training the Victoria Police force and 8 years of running his own health and fitness facility, Eddy has coached hundreds of individuals, including many athletes, to help them reach their goals.
Currently, Eddy serves as the Managing Director of Next Generation Supplements. He also has an impressive competitive record in athletic physique competitions, with numerous state and national titles, as well as world rankings.
Drawing from his 30-year career, Eddy provides a wealth of knowledge on exercise, nutrition, and supplementation. His approach combines both anecdotal insights and scientific evidence, presented in a simple and easy-to-understand way.