As we get older, we can feel like we're constantly battling one niggly little injury after another. And then they seem to take for ever to get better! 

And sometimes, we can find that what seemed like a little niggly thing is a bit of a bigger deal than we thought.

Sore shoulder turning into a frozen shoulder or rotator cuff injury.

Chronic low level back pain turning into a bulging disc.

Or a pulled muscle that somehow seems to impact every other muscle group around it.

Yes, we've all been there. 

I know we're all busy, and I know getting a dr's appointment here in the UK can be....challenging, but if you've been in pain with something for a number of weeks and it's not getting better, please see a medical professional! [PS - diagnosis is outside of the scope of practice of Pilates teachers, so please do see someone who can diagnose!]

What should you do to maximise recovery during an injury.

Please follow the instructions of your care provider or physio! 

If they tell you to lay off a particular movement pattern, then avoid that. However, you can also ask them what you are allowed to do during this phase. In most cases, they'll tell you to keep moving, and doing other things like walking, working other muscle groups, light mobilisation/ stretching.

If you're allowed to do other things, please do whatever you can to maintain muscle strength/ range of movement and/or cardio health. This will make your recovery quicker and less stressful.

If you're cleared to continue with your class, but are recommended to avoid particular moves, please let your teacher know so we can find you suitable alternatives.

What should you do once you're past the acute stage?

Please follow the instructions of your physio or care provider! 

As you come into the recovery phase, it's super important to start moving the injured area again. And here's the thing - if your physio tells you to do your rehab exercises twice a day and you don't want to do them because they're super boring/ uncomfortable....sorry, but suck it up buttercup - do your rehab! 

I know, that seems harsh. But your physio and I both want you to regain your regular movement patterns again and your rehab exercises are an essential step in that journey.

If this is the point at which you become cleared to come back to classes, please check with your care provider/ physio if there are any movements that you should still be avoiding - and for how long - and let your teacher know so we can ensure we give you suitable modifications.

What should you do when you're fully cleared to go back to exercise?

At a certain point, you're going to be signed off as "fit". I know you may feel some way away from that.

For one thing, your nervous system is going to be very skittish around that injury site. And this means that your range of movement (ROM) may be reduced substantially when compared to before.

And if you had surgery, you may have scars around the area, leading to the tissues getting a bit gummed up. This can also reduce your ROM.

But we reallllllllly want you to try and regain as much of your previous range as possible, both for the health of that area, but also for the health of all the other tissues that're connected to the injury site.

So here are some things you can do:

1. If there's scar tissue, it's a good idea to find a massage therapist who's experienced in releasing the adhesions. They'll also be able to recommend self-massage techniques you can do at home to help the recovery along.

2. At your final physio/ care provider session, ask them to recommend exercises you can continue to do to speed up your return to previous function. This may be more of the same rehab exercises, performed on an ongoing basis. 

3. If you've been away for a while, I will ask you to complete a new health questionnaire. You should also speak to your teacher in class as we can generally give you some great exercises that will help you to regain ROM...if you do them! 

4. Take it slow. If you've been away from a class for a long time, cut yourself some slack. Leaping straight back in and expecting yourself to be at the same level of fitness/strength as before, is going to be disappointing and disheartening. Again, speak to your teacher, we can help you to ramp back up safely. This might mean we suggest reducing load, or ROM during exercises. 

5. Help your nervous system to know it's safe. I suggested some self-regulation tools a couple of weeks ago. You can check them out here. Try a couple of these before starting to move the injured area and focus on your breath during movement.

If you've got any questions, please shout. While I can't diagnose, once you have a diagnosis, I can always suggest exercises that will complement your rehab, which of course, you're going to do diligently 😉.