In light of the current situation with the Covid-19 virus and having a member of my immediate family in a very vulnerable situation we have been advised by the medical team to self-isolate as a family for 12 weeks.
If we sustain an injury most of us know or have heard of the acronym RICE (Rest Ice Compression Elevation). We are led to believe that rest is an important component in order to help the injury heal. However, recent evidence and research now challenges the RICE phenomenon and in particular the rest element.
The question many runners or sports which involve running have is; can we run whilst we have pain? For most of the runners I see in the clinic I aim to keep them running to some degree, but there are a number of factors to consider before I can make the best decision.
As a Physiotherapist, I know general adherence to physiotherapy treatment can be poor with only about 30% continuing after 12 weeks. This is a problem because it has also been proven that treatment adherence has significant effects on outcomes. This is also the case for adherence to exercise, to dietary changes, to taking medication. Those who do it, who comply, DO BETTER!
There are lots of different reasons, we lose our mojo. Here are 3 tips to help you plan and stay motivated to your
Tip 1: Think about your current situation
Have a think about your current situation in relation to what your original goals were or what you really want to achieve.
For example, it might be to get back to running 5k 3 times a week pain-free. It might be to get strong enough to be able to go skiing again after an injury. Have a think or write down what you need to be able to do to achieve your goal.
Tip 2: Next explore why you think you stopped doing what you were doing? These are your barriers to adherence.
Some of the common reasons are:
- I forget to do my exercises.
- There were too many exercises.
- I didn’t have the time.
- I couldn’t see how it would help.
- I’ve had conflicting advice.
- I did it for a week or two but nothing changed.
- I didn’t know exactly what I was meant to do.
Tip 3: Solutions to the Barriers
Use a table format with 2 columns or simply make 2 headings.
Heading 1: Will be the barriers to exercise
Heading 2: Will be your solutions to these barriers.
Below I have written out some of the common barriers that I hear on a regular basis in the clinic. I have come up with some helpful solutions to overcome them. Of course you may come up with your own solutions that work for you.
Why am I doing these exercises? How do they relate to my injury?
People who understand “the why” are more likely to adhere to their programme. If you are unsure then speak to your physiotherapist.
Expecations: “I’m no better and I’ve been doing my exercises for 2 weeks”
People who are really clear on the
Time: “I haven’t got time to do my exercises”
Think about what exercises can be incorporated into your daily routine. For
Sometimes one key exercise can be just as effective as three.
Think about creating a habit – doing your exercises at the same time and same place. A bit like brushing your teeth.
Tiredness and Fatigue: ” I’m too tired”
Forgetfulness: “I keep forgetting to do my exercises”.
Old fashioned I know, but sometimes writing out a plan with tick boxes stuck onto the fridge is a great incentive – there is something so satisfying seeing a row of ticks when completed.
Use Technology: Set up reminders on your phone at a time you know
you will be able to do them. There are also Apps out there now to help you. I put all my client’s exercises on an app called PT Momentum. You just click on the app and all your exercises are there, just tick them off when completed.
Too many exercises: Depending on your injury, you may need to work on a few exercises for a successful outcome. This can sometimes feel daunting.
Focus on one area: Pick just one area or one or two exercises to do at each session then vary the exercises you choose in your next session.
My Programme is boring.
Ensure you have plenty of variation in your programme. Many exercises can be varied easily to make them harder or easier. Examples may include trying your exercises with your eyes shut or standing on one leg doing your exercises. Perhaps you could add weight or increase or decrease the speed of the exercise. Add a timed challenge – how many can you do in a minute and test yourself every 4-6 weeks.
Patience and Time: Remember to give yourself time to get better. Many injuries take on average over 50 days to get better but adhereing to your rehabilitation is going to achieve you a better and quicker outcome in the long term.
If you would like any more information on progressing or developing your rehabilitation
Many Clients I see, particularly those involved in sport, are often tight and complain no matter what they do their calf just doesn’t seem to release or that hamstring muscle has “always been tight”. Many report they stretch or may use the torturous foam roller to help. Both forms can help but only for a short time but as soon as they resume activity the tightness returns. So this begs the question is there any benefit to stretching and should we still do it?
I see many runners in the clinic with a variety of running injuries from achilles tendinopathies, to knee pain and groin pain. One of the big issues I discuss with every runner is whether or not they can continue to run with pain and if so are they damaging themselves?
Well in todays 5 minute video I share with you my expertise on this very subject. You will find out
1. whether you are ok to run with pain.
2. If you are able to continue to run, how will you know you are not causing further harm?
3. What are some of the common warning signs that mean you should not be running and when to get it checked out.
If you’ve ever googled recovery from an injury you may have come across the R.I.C.E principe. This stands for Rest, Ice, Compression and Elevation. “Rest” implies that following an injury you should rest it and it will get better. This advice is still given by many GP’s and accidenct and emergency clinics. The trouble is, this advice does not tell us how long to rest for and what exactly does rest mean?
Listening What? I hear you cry
Sensory information from the foot heavily influences balance, pelvic stability and posture. Continue reading “Importance Of Listening Feet In Sport!”
As Physiotherapists we know that the most successful outcomes to recovering from injury and staying injury free are from those that buy into their self management and continue with it on a regular basis. Studies suggest that as much as 65% of patients don’t do their exercises as instructed. Don’t feel guilty read on to help you stay on track.