Tristar, your injured! Fear not, you will get better be sure to give the appropriate time and TLC to get back on the road as quickly as possible. When in doubt leave it out or ask for help.
Step 1. Determine your perceived pain level, using the subjective scale below of pain.
Step 2. Determine our course of action
“Pain is a 4 or less on a scale from 1-10….”
Short term
-Rest the injury for 48 hours. (Most soft tissue injuries resolve within 48-72hrs with rest)
-Do nothing that makes the injury worse. Ie if running / walking hurts. Stop.
-Switch to other activities that cause no pain. (Example, swim or easy spin on a bike.)
-Consider not stretching any inflamed areas as this will only keep the inflammation within the injury and not allow it to heal.
-Advil is ‘ok’ but not during any activity.
-After 48hrs with no pain….
Long term
-After 48hrs with no pain.
-Lightly stretch affected areas but not deeply.
-Run injury ask your coach first for permission to run again.
-After 48hrs with no pain in day to day life. (Consider easy activity that does not effect the injury, example swimming and easy cycling. No Advil or pain meds at this time during activity.)
-IMPORTANT: The first days back to training have the highest chance of injury relapse. The goal of getting back to activity is to NOT go up to the point of “feeling the injury”. This is a mistake. Your goal with these sessions should be to successfully NOT feel the injury and simply get through easy sessions pain free.
-If pain persists after 48hrs in day to day life, rest and no activity that creates inflammation to the effected areas of the body.
-If pain persists after 5 days in day to day life, seek medical advice. (See a Dr. for an MRI or other diagnostic advice.)
“Pain is a 4 or Greater on a scale from 1-10….”
Short term
-Rest the injury for 48 hours.
-Do nothing that makes the injury worse. Rest is best for this short period of time its worth the investment, you will not lose any fitness in this short period of time.
-Do not stretch the injury allow it to heal.
-Advil is ‘ok’ if you are used to taking it.
-After 48hrs with no pain….
Long term
-After 48hrs with no pain.
-Lightly stretch affected areas but not deeply.
-Run injury ask your coach first for permission to run again.
-After 48hrs with no pain in day to day life. (Consider easy activity that does not effect the injury, example swimming and easy cycling. No Advil or pain meds at this time during activity.)
-IMPORTANT: The first days back to training have the highest chance of injury relapse. The goal of getting back to activity is to NOT go up to the point of “feeling the injury”. This is a mistake. Your goal with these sessions should be to successfully NOT feel the injury and simply get through easy sessions pain free.
-If pain persists after 48hrs in day to day life, rest and no activity that creates inflammation to the effected areas of the body.
-If pain persists after 5 days in day to day life, seek medical advice. (See a Dr. for an MRI or other diagnostic advice.)