Inflammation is a process; you break the muscle, you feed yourself with enough right amount of nutrients, you sleep, and you get recovered aided by your immune system.
However, if your body doesn’t recover and keeps on building, it can turn into chronic pain growing intense and chronic by time if not managed.
Inflammation is a result of stress and friction, maybe bone against bone or bone against tendon. Inflammation on its own is healthy. Although if it is prolonged, that is alarming, especially around the bone.
How to Deal with Inflammation?
Two possible choices erupt when you enter the gym with some inflammation and start warming up:
- 1.Pain gets better while your warm-up, movement, which causes blood flow, reduce the pain, and you start feeling better. However, it is recommended to not to use that area of pain and give it enough time to recover fully. Don’t turn the relief into damage with repetition. Start coming back to the track while knowing your limits and let that area recovered.
- Pain gets worse while you warm up. In this case, no stretching is recommended until the pain resides. Rest is the best option for such pains. If it still lasts, we introduce Strength training for pain reduction based on the severity of pain.
Do you know what your daily workout capacity is?
A fitness individual’s daily workload consists of the by default- anatomical difficulties, sleep, nutrition, stress level, working pattern, and finally, the gym workout. Every person has a defined limit of load capacity. Managing the daily workload to get enough room for an efficient workout is always a preference. When the pre-gym work occupies most of the load capacity, you touch your limits after a couple of exercises. Pushing your limits can increase the risk of injury without paying attention to the pre-gym load. As coaches, we are meant to increase your capacity while managing the daily load as well.
Is Stress management considerable according to your capacity?
The daily workload, the diet and recovery period, and routine works create stress for your body. If it is too less before the gym, your workout will not touch the capacity limits either will they be expanded. Meanwhile, too much stress in the body from the pre-gym routine can break you because you will already fall short of the load capacity. Stress management techniques include breathing exercises, naps, enough space between the work and gym, etc. however, the stress triggering is subjective to each person.
How to deal with pain?
Sometimes we go through pains that are lasting long. One may try stretching to get relief, and if it is not working, he goes for a subsequent rest for some time. If the pain still resides, proper consultation with the doctor to diagnose the inflammation is compulsory. Based on the diagnosis, we, as coaches, refer to a physiotherapist. Based on his judgment, we train the individual to work on weak areas and cause trouble. The critical thing to deal with such pains is going through the whole process. Happy Pain Ending.
How to deal with acute pain?
Doing the right action in the right course of time is the key to recovery. The RICE formula is beneficial in this regard in the first 24-48 hours.
R = Rest. If you have twisted your ankle, it’s not smart to continue running but resting for some time with that twist and reducing inflammation.
I= Ice, Icing, for15-minutes can control the blood flow to the area, reducing the inflammation, pain.
C= Compression, keeping everything tighter to control the blood flow
E= Elevate the pain area against the gravity to keep it above the level of your heart.
How to deal with chronic pain?
We can try stretching and being flexible in dealing with it. Comb rolling the tissues also helps with tissues tight loosen up the tendons. Bearing pains only if you can sustain it, not the right choice. As coaches, we don’t know if you are feeling pain. You should be open and realistic about it.
(see the video below. The 1:05:30 part can be added)
The Most Obvious Is Not the Best Option: Food and Dealing Pain
Using anti-inflammatory medicine is not the best option in the early stages of pain. I, personally, try fish oil, cod liver oil for my joints, and early recovery. Recently the use of bone marrow form boiled bones is underused for early recovery. The weekly use of supplements, i.e., multi-vitamin and minerals, help you alleviate inflammation based on your intensity levels.
Anti-inflammatory medication is not suggested but in extreme situations because they can misbalance the oxidant and anti-oxidants in your body that builds up more problems. Proper rest with good diets is going to work most of the time.
At Crescent, we know everyone faces stress and a fast paced life that drains our energy and keeps us from our dreams. Many people are even injured and want to be free of pain again. Our coaches guide you through efficient workouts & simple nutrition to build new habits to achieve the body, energy, and lifestyle to live with courage in today’s world! It all starts with a free consultation. Call us at 079 722 8865 or sign up from the top right corner of our website!