To move or rest? Rehab tips
When you are in pain or recovery, chronic or acute, is it hard to know WHEN to move and when to rest. For me, I always lean towards getting (back) to movement and daily activities, but still it is challenging to know just HOW much pain to “work through”. Because I am also not here for the old adage of “no pain, no gain”. There is a delicate balance between honouring your body to meet it where it’s at, while pushing a boundary to gain more capacity and capability. And with finding this balance and boundary can come PAIN.
First, my main principle to work within is always this:
If the pain is SHARP, SHOOTING, STABBING, DEBILITATING or CHANGING- STOP IMMEDIATELY. It doesn’t necessarily mean you cannot resume, but any of those more intense, different pains are reasons to readjust or to take rest. If the pain is dull, achy, consistent, unchanging, this is where I would challenge you to push a little further. Now pushing further doesn’t mean giving 110%, it might mean pushing past a previous range of motion block, or just nudging your threshold. It might mean adjusting your reps to add one or two, or progressing an exercise for a set or a few reps- it doesn’t necessarily mean going for that 5km run or full workout regime that you “used to do”. Incremental shifts are the dial movers when it comes to pain management and body change.
Taking REST can look different for everyone too. It doesn't always mean you have to be home, tush on the couch. It should mean that you are taking time and listening to your body and LEARNING to connect with it- this is so hard, but so essential to so much of your healing journey. Some ways to do this might be:
Drinking enough water, even if you are having mobility issues, or recovering from an injury (even one that had surgical intervention) you want to keep your tissues hydrated and fluids moving. This will help increase the healing process and allow blood flow and nutrients to move.
Moving less aggressively. If you are used to be active, it can be so tough to rest. So sometimes resting could mean a slower walk around the block, or around your house/ yard depending on the injury/ rehab. It might look like integrating a gentle upper body workout if your lower body is where you are injured. It might mean exploring new, less weight bearing types of movement like going to the pool.
Getting into form and function. When rehabilitating, it is really helpful to have an idea of what that body part is SUPPOSED to do to function fully. This means not only doing some (light) research, or talking to a professional, but taking ACTION. And allowing your joints to get through the ranges of motion that its meant to.
Sitting with yourself and your body. You don’t have to be actually sitting to practice this, but connection comes from within. You should be able to truly feel what your body is experiencing- and not in a high stress or rushed environment. Finding a quiet, safe space and taking a few gentle, relaxing breaths to regulate your nervous system will allow you to properly check in with your physical form, and give you a more accurate gage of your truest pain levels. So carve out the time. I would suggest every morning and evening to get into that safe, quiet space and allow your body to give you feedback. Allow feelings to come in, and NOTICE them. Don’t attach a story to them, don’t do anything, just name them and receive the information as just that- INFORMATION.
This is exactly what pain is: it is one of your body’s ways of communicating with you. Pain is information.
Once rest has been accomplished, and you have the ability to connect to your body, this makes it easier to get into more movement. Because you have started building this relationship with yourself (your body) you then can have an easier time to move forward- literally. You will then embark on this dance of push and pull between rest and movement. You cannot have one without the other. SO creating that relationship with yourself, and becoming more familiar with your body over time will allow you to move more, to expand your ranges of motion, and to continue healing. Some ways you might start to move more:
Range of Motion exercises. These can be prescribed by your favourite manual therapist (RMT, Physio, Chiropractor, kinesiologist, and many more). You could even start by just moving your joints in a range that is pain free to you.
Pool therapy. As I mentioned above, this is an amazing way to move in a more weightless way, and allow the joints to get range without weight bearing
Gentle movement: Trying chair yoga, or breathwork. Walking around the block. Using a recumbent bike. Adjusting your workout regime to allow movement without overdoing it.
Now let's talk about that : overdoing it. Because it is almost inevitable that (especially if you are an active person) you are likely going to overdo it. And that’s OKAY. It might put you in a flare up. And that’s OKAY. This (unfortunately) is part of the process of finding your boundaries, and pushing your limits ro open up your range and capacity for healing. So don’t be afraid, and don’t judge yourself around it. Yes, it can be so infuriating when you feel like you have flared something up and you're three steps back. But keep doing to the work- you will rebound more quickly, and keep recovering better and better. The journey of healing is that- A JOURNEY. And your body is constantly changing, giving you feedback and information (maybe as pain), so keep noting that, and adjusting accordingly. Keep moving forward and fighting to be on the path of movement and connection. And if you feel like you are doing all of these things, and are still struggling, REACH OUT. Unfortunately you have to be your own advocate for your body. But FORTUNATELY sometimes all it takes is one practitioner, one set of eyes and ears to help you create that next change and get to that next level of healing. And time. Give it time.