Once the first three days after an injury have passed, here is an approach to ensure you get the best healing and outcomes.
This is based on the proposed recommendations published by The British Journal of Sports Medicine in April 2019 as follows:
Start exercising the area without exacerbating pain. Movement and exercise adds mechanical stress, which stimulates repair and remodeling of the tissues. This increases the capacity of the muscles, ligaments and tendons.
Your brain plays a key role in your rehab. Pessimistic expectations are associated with worse outcomes and poorer prognosis. Depression, catastrophising and fear can become barriers to your recovery. So its important to be realistic and find a way to help your body adapt.
Getting moving early after your injury increases blood flow to the injured structures. We know that this is associated with better function, reduced need for pain medication and improved work status. You can help blood flow with massage and movement.
Exercise after an injury can help you get better, quicker. Specific exercises can reduce the likelihood of recurrence of your injury. Exercise is essential to help restore strength, flexibility and proprioception. In the first 12 weeks after injury aim to gradually increase the amount of exercise, while avoiding pain flare ups
BJSM reference https://blogs.bmj.com/bjsm/2019/04/26/soft-tissue-injuries-simply-need-peace-love/
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