We are sent constant messages throughout our day-to-day lives, and one of those messages that has increased in prevalence over the last five years is the importance of regular exercise (along with “eating clean”). We have always been taught about taking part in physical activity, but never has such a strong focus been placed on it. And we are listening — consumer spending on UK gym membership increased by 44% between 2014–2015, and there has been a steady increase in the number of adults taking part in events such as Park Run, organised cycling, and open water swimming.
But with all this newly found passion and time spent exercising, the risk of injuries occurring increases. Once it does, we are faced with a choice; ignore the problem and carry on exercising and playing sport, or take some time out and let our fitness levels slide a little. As I’m sure you know from experience, many of us opt to ignore the little niggles. If the pain is manageable, we pretend it isn’t there and carry on. Some expert advice? This is not advisable.
When you continue to exercise on an injury, you take the risk of making it worse. Of course, this being said, it depends on what and where the injury is, but if it’s anything to do with the back or legs, it’s highly likely that it will worsen.
Further to making an injury worse, failing to have it examined and treated by an expert could mean that you risk causing serious damage to yourself. In some cases, this means you could be left with permanent damage — potentially meaning that you have to stop your chosen form of exercise long term, even forever. When you compare the options of taking a few weeks off vs never playing again… it’s hardly a choice, is it?
Another area that is often considered when it comes to ignoring injuries is the cost. Most minor injuries that occur through physical activity can be treated through rest — the length of which is dependent on the injury and level of pain being experienced. But if the injury has been ignored for some time, expensive treatment may be required to ensure it heals properly.
Often, sports injuries become apparent immediately and you are aware that you have injured yourself, but the ones that are ignored or dismissed as “niggles” are the ones that can become more serious. The following six signs of injury are ones that should be addressed quickly:
Tenderness – If it causes you pain to touch or push against a specific spot such as a bone, muscle, or joint, then it’s advisable to seek medical attention.
Swelling – In most cases, you can see swelling as soon as it appears. In others, you can feel the swelling but see no visible signs, such as in a joint. Swelling can cause other elements of a joint to be pushed out of place — tendons in the knee, for example.
Joint pain – Any pain that you feel in a joint lasting longer than a couple of days should be addressed, but even more so if the joint is not one that is covered by muscle, such as the wrist, elbow, or ankle. If this is the case, get it checked by a doctor.
Reduced range of motion – This ties in with swelling. If you aren’t sure whether you are suffering from swelling, explore your range of motion. If you experience reduced movement, accompanied by pain or a “block” you can feel, it’s likely that there is internal swelling.
Weakness – Comparative weakness can be difficult to identify, as it’s more subtle than reduced range of movement or swelling. You can test it by doing simple exercises, such as walking up and down stairs to test leg strength, or lifting weights and noticing if one side struggles more than the other.
Numbness or tingling – These sensations should never be ignored if you cannot explain them. If you knock your funny bone or sit on your foot, the sensation has a clear cause. If you cannot pinpoint when numbness or tingling began, or if it doesn’t go away, speak to a doctor.
So what should you do about injuries?
First of all, it really is as simple as not injuring yourself any more than you already have. Little niggles and twinges should not be ignored. Listen to your body — if an area hurts, don’t use it.
If you believe the injury is minor and you are not experiencing any of the problems listed above, try treating the issue yourself with rest, compression, ice, and elevation. These methods help reduce swelling by encouraging healing, causing blood vessels to contract, decreasing circulation, and preventing blood from pooling. Avoid applying heat to the area, as this will increase circulation, promote swelling, and slow healing.
If you need to take painkillers to manage the pain, opt for NSAID painkillers such as ibuprofen, which help reduce inflammation as well as relieve pain. However, if you need to take these for more than three days, the problem should be examined by a doctor.
In any case, do not ignore small niggles or flashes of pain. Rest and treat at home first, but if symptoms persist, seek expert attention to ensure you do not cause long-term damage that prevents you from maintaining a fit and healthy lifestyle.
