Rest Is Key In Injury Prevention And Recovery

For some people, being injured provides the perfect excuse to swap their running shoes for slippers, but for keen exercisers an injury can be an incredibly frustrating experience.

Many fitness fanatics return to training too soon, which can delay rehabilitation and cause further problems. While the road to recovery can be long, there are steps you can take to promote healing and get yourself back on track in the shortest possible time. Injuries fall into two categories: acute injuries that occur suddenly (such as a sprain) and chronic ones that develop gradually, often due to overuse.

In the case of a chronic injury, it can be difficult to pinpoint when and how it started. This type of injury often begins as a niggle that we ignore, hoping it will go away. Unfortunately, continuing to exercise without identifying the cause or treating the injury will only exacerbate it — I had an upper back injury I ignored for several months until the pain radiated to my ribs and it became agonisingly painful to breathe.

If you find yourself with a chronic injury, you must rest to give the affected tissue time to recover. Ice will help to reduce swelling, as will anti-inflammatories such as ibuprofen. Gentle stretching and mobilisation exercises will promote healing, and massage can help reduce scar tissue.

Exercising with incorrect technique, on an uneven surface or without a proper warm-up are among the most common causes of acute injuries.What you do immediately afterwards will determine how well and how quickly you recover. In the most serious cases, such as breaks and dislocations, you must, of course, seek immediate medical help, but pulled muscles or sprained joints can usually be self-treated successfully using the RICE protocol: rest, ice, compression and elevation.

The amount of time needed to recover will depend on the severity of the injury. If it’s serious or you have a long-term chronic issue, it’s best to seek professional help. My preference is for my miracle-working physio, but other options include chiropractors and osteopaths.

During the early stages of recovery, caution is key. In some cases you may not be able to do any exercise for a few days while in others it may be safe to embark on modified regime.

If you are unable to perform your usual sport or activity, cross training is a good way to maintain fitness levels without causing further damage. If you can’t weight bear, for example, try swimming or cycling.

It is also important to include rehab work in your routine. Mobilisation, gentle stretching and strengthening will play a key role in your recovery. If you visit a sports injury professional they will probably prescribe some exercises for rehabilitation.

To reduce the risk of future injuries, always warm up and cool down properly and ensure you incorporate rest and recovery sessions into your training program. It’s also important to address muscle imbalance — one of the most common and often overlooked causes of pain or injury. Factors such as poor posture, habitual movement patterns and overuse can result in some muscles becoming short and tight while the opposing ones become long and loose. Over time this creates poor joint alignment and faulty biomechanics. A fitness professional will be able to assess your posture and movement patterns and create a corrective program.

Nutrition is another key to injury prevention. There are myriad supplements claiming miraculous properties but few are scientifically proven and some can be downright dangerous. It’s far better to eat a balanced diet with plenty of protein for muscle recovery and growth, as well as calcium for bone strength. Dehydrated joints and tissues are more vulnerable so stay hydrated by drinking plenty of water.

Originally posted theaustralian.com.au
11th February, 2013

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G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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