BLOG, INFORMATION AND RESOURCES
Resources, discussions and information produced by Charlotte Lattin - Level 5 Sports, Remedial and Holistic Massage and Soft Tissue Therapist, Movement Coach, Psychologist, Runner, Swimmer, Yoga practitioner, Lover of Outdoors, Mum to 4 children, Owner of a crazy dog (and a couple of other dogs) and fascinated by all things to do with how our bodies and minds work...
Enjoy it? Sign up to receive details of new posts as they go live.
Those of you who keep up to date with my social media may have noticed that I sustained an injury last week...that should teach me to climb walls (or more likely to try not to fall of them!). I'm still waiting to find out what exactly I have done by dislocating my fibula (don't worry, it's back in place but waiting to see if there is a fracture there too) and this time can be frustrating for those with injuries (me included!!) in terms of knowing how much rest is a good thing so here's a quick guide:
If there is a definite break go straight to hospital...otherwise:
1. Make sure that you are not going to injure yourself further, ensure the area and location are safe
2.Ice -get some ice on the area 10-20 minutes then leave the area un-iced for an hour before re-icing (cover the ice to avoid burning the skin)
3. Elevate the area that is injured, raise it above your heart if you can as this will help reduce blood flow to the area
4. Rest...don't try to put weight on the area for the first 24-72 hours as this is the acute phase and you can do more harm as the body works on recovery and swelling goes down, take painkillers if needed. You do however need to keep things moving so depending on the area a wiggle of the fingers or toes is a good thing. After the initial period you will likely be advised to try to begin to add movement.
Avoiding movement for too long can hinder recovery, leading to muscle wasting and poor alignment so make sure that you get advise from a professional for your injury so as to avoid this. The main thing is to keep fitness and muscle tone if you can so get advice and don't go too easy!
That said don't overdo it. If like me you get a little stir-crazy without exercise then try to see if there is something that you can do, it may be swimming, yoga or some gym exercises (maybe working on your core...) so that you keep that healthy body healthy mind connection!!
Another key factor in recovery is diet - getting the right nutrients can help to speed your recovery so try to avoid using down time as pig-out time!
Got a question about a specific injury or need to adapt your training? Get in touch! I would say try to avoid getting injured but sometimes you can't avoid it (and trying things out sometimes means getting them wrong). The body is resilient but the right advice can go a long way to avoiding a long recovery time and a weakness that lasts a long time so make sure you ask for advice if needed (and it could be worth seeking advice about an old weakness to see if we can work to help get you back on track with your posture and mobility, even if it's been a few years!!)