Nearly everyday we see someone for an injury, caused while lifting weights at the gym
or home. What an incredibly frustrating time! We go to the gym with the best intentions,
wanting to get stronger, feel good and prevent our bodies from hurting - and then this
happens! So, when we end up hurting ourselves on that final squat attempt, or tweak
our backs on a deadlift, the sense of betrayal towards our trusty barbell is tangible.
You have so many questions: How did this happen? Did I not warm up enough? Did I
take it too far and get ahead of myself? Was there something wrong with my technique?
Whatever the reason it happened, we now have hurt ourselves. So what can we do?
Here are a few of my favorite tips and tricks that may help you feel less sore, heal
quicker and get back in the gym faster!
1) Don't freak out!
Gym injuries happen to all of us, most of the time they are just mild sprains and strains.
However, when we freak out, it can ironically lead to us being in more pain! Pain is a
complex mechanism, with multiple inputs from both peripheral and local nerve receptors
around the injury site, as well as input from our own emotional and mental state at the
time. Put simply, if you are freaking out and scared the injury is really bad, your nervous
system will amplify its response to the pain. So, when this unfortunate gym injury
occurs, stay calm, control your breathing and do gentle slow movements to give your
body time to assess the damage.
2) Continue to do slow, controlled movements and assess the situation.
Say you hurt yourself on a back squat. Don't just sit in a chair getting cold and feeling
sore. Try to do some slow, controlled movements whilst supporting yourself. Feel out
the movement and see when and where you feel the pain. Is it in the lower back? Or is
it more in your hips? Can you move in a full range of motion or is it restricted? Gently
and slowly go through basic movements to see how well you can function and what you
can still do with or without pain.
3) Keep moving!
Try to do slow gentle body weight exercises and stretches depending on your pain
levels. If all you can manage is a five minute slow walk then do that. Just keep moving.
This will increase blood flow to the injured area and give your nervous system feedback
to down regulate pain.
4) Use heat, ice or take pain relief medications if needed.
Heat and ice both can help with managing pain. Depending on your personal
preferences or type of injury you can use either one. Usually, I recommend going with
whichever one you get most relief from, just remember to wrap it up in a tea towel or
cloth and avoid direct contact with skin so you don't burn yourself! Over the counter pain
relief such as ibuprofen or paracetamol can also help. Speak to your pharmacist about
which one they recommend.
5) See a health professional
If your pain still isn't improving, further assessment may be needed. Osteopaths are
allied health professionals with several years of experience and can provide further
assessment and/or treatment when needed. And remember, the sooner you get help,
the better off you’ll be!
Finally, try to remember pain and injury is a part of life. Most issues are simple in nature,
and can be resolved fairly quickly. Exercise helps keep our body strong and healthy, so
if we do get hurt, we can usually handle the pain more efficiently. If we warm up
appropriately, exercise with good form and pay attention to our post workout recovery,
we can minimize this risk and get better results in the long term. So keep moving and
stay healthy.
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