We all know that injuries cause pain and discomfort that affect your everyday life. They can hold you back from accomplishing your daily tasks and unleashing your full potential at work or when training. What becomes even more annoying is even the thought of reinjuring yourself after you’ve worked so hard to rehabilitate yourself.
While reinjuring yourself can occur, you can reduce the risk of this happening dramatically by knowing why it occurs in the first place. Here are three common causes of reinjury and ways to deal with them for you to consider:
1 – Your physiotherapy treatment and/or rehabilitation is inconsistent
A busy schedule can get in the way of a fast recovery from injury. Being inconsistent with your treatment and exercises can delay healing and not correct underlying weaknesses, making you more vulnerable to injury and starting all over again.
As an effective preventative measure, allot time for weekly injury rehabilitation. Ask questions to your physiotherapist about how many times per week, time of day, quantity of sets and reps, and resistance needed for any exercise you will be performing. This allows you to better understand your rehabilitation program and how to maximise your results through rehabilitation.
A good rule of thumb is to undergo your rehabilitation program at least three days a week. Anything less than that may not be enough for long-term results. It’s best to listen to your physiotherapist’s advice and ask plenty of questions if unsure.
2 – You have unrealistic expectations
Once you seek physiotherapy, consider the type of treatment you need for effective healing and how long it will take for your injury to heal. A good physiotherapist should give you an approximate length of time to fully recover from your injury in the first session. As your treatment plan progresses, the timeline may be adjusted based on your recovery. Your physiotherapist should keep you in the loop, but be sure that you maintain realistic expectations and understand what you need to do to heal.
Every injury is different and will come with a different timeline that only a professional knows how to determine. As a ballpark estimate, however, tissues with an adequate blood supply such as the bones and muscles generally take a maximum of 8 weeks to heal completely. Tissues with a limited blood supply such as your cartilage, nerves, tendons, or ligaments, however, may require upwards of 12 weeks for full recovery.
No matter what type of injury you have or how long it takes to heal, it is crucial to consult your physiotherapist so they can develop a custom treatment plan that promotes recovery. Most of the time, the injured site will benefit from passive treatment methods such as dry needling and massage, particularly in the early days when the area is still painful and sore. As you recover, your physiotherapist will work with you to come up with an active treatment plan that prioritises long-term health and mobility.
3 – You stopped your treatment way too early
Just because the pain stopped, it does not mean your injury has fully healed, and you have to stop your treatment. A perfect example of this is an ACL ligament after a surgery. At the 12 week mark, the pain is actually gone but it is at this point that the ligament is at its weakest. The pain itself is usually a representation of the trauma and inflammation, and it is often the first medical complication to go away when the swelling starts to dissipate. To ensure complete recovery and prevent your injury from coming back, trust in your professional and in the rehabilitation process and allow your musculoskeletal tissues to recover within the prescribed healing time.
Reinjuring the same part of your body can be a debilitating experience. However, following the strategies mentioned in this guide can provide you with higher chances of faster, longer-lasting, and more effective recoveries.
Healing may take longer than you expected, but avoiding rushing the process and staying consistent can help you have desirable results.
At Invigor Health, we take a prevention-focused approach to physiotherapy in Bondi. We can ease your pain, future-proof your body to avoid reinjury, and boost your overall well being. Book your next online physiotherapy consultation with us today!