Get out of PAIN and on with your life!
Most patients we see get better!
1. If the pain is concerning, come see us.
“A good diagnosis is the first step to a successful treatment”. Talk to your healthcare provider about what your diagnosis is and what is needed for you to recover from your injury. Patients with musculoskeletal pain and people without musculoskeletal pain often have similar findings on MRI. So x-rays, MRIs and other tests are usually not needed for minor acute work, traffic or sports injuries.
2. Stay Active.
Do your normal activities to the best of your ability. Although it may be uncomfortable at first, remember that normal activities will not cause any further damage, but will actually speed up your recovery. Remember that some pain and discomfort is normal during the recovery process. You might have to take it easy or do things slower, but stay active.
3. Keep Moving.
Facilitating joint motion after an injury helps with recovery, pain relief, and healing. Ask your chiropractor or physical therapist about the best stretches and exercises for you. After you are able to move the joint with little or no pain, then focus on muscle strengthening. Motion helps the joint heal and prevents osteoarthritis. It's the golden rule of joint health – the more you move, the less stiffness you'll have. Noticeable deconditioning or the beginnings of deconditioning start with as little as seven days of complete inactivity. Remember, “use it or lose it”. Walking and light exercise is good for the mind and body. The ALLCORE 360 is a great way to dynamically strengthen the deep core spinal stabilizing muscles.
4. Be Positive.
An injury can be very stressful and emotional. It’s important to stay positive and focus on healing. Catastrophizing, fear, and worrying about pain will actually create more of the very pain that you fear. Positive thinking is certainly preferable to negative thinking. If you think that you will get better, you are halfway to recovery. Many people recover within a few days or weeks. For others it may take several months to experience substantial improvement in symptoms. Ongoing symptoms may vary in their intensity during the recovery period. This is normal.
5. Practice Healthy Living Habits.
There are certain fundamental basics for good health. Creating healthy habits is essential to recovery. The back of this handout has a few tips that will help you get better.