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- Lifestyle Entrepreneur #48
THE LIFESTYLE ENTREPRENEUR
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Post Injury Recovery
I recently injured my back while squatting, which led to spending my vacation week recovering and managing the pain while still enjoying time with my family. Although I've been fortunate to avoid major injuries, I typically experience moderate ones, like this SI joint sprain, about twice a year. These incidents always remind me to appreciate my health and keep me updated on the latest recovery protocols.
Here’s how I focus my efforts when dealing with a minor injury that disrupts my regular training:
1. Movement
Growing up, the recommendation for injuries was RICE (rest, ice, compression, elevate), which involved minimal activity. If you sprained your ankle, you did RICE and basically sat around for a week. Modern physical therapy and recovery protocols still include RICE but also emphasize incorporating movement to aid recovery. Movement promotes blood flow, helps prevent stiffness, and accelerates healing.
For my back injury, regular walking was the best way to recover, which I incorporated the same day. I also performed daily stretching multiple times, which helped loosen me up and improve mobility. The challenge is finding the right amount of movement. The last two times I injured myself were right before vacations, and being extremely active on vacation meant I probably overdid it. A good rule of thumb is to move enough to stay mobile but avoid activities that significantly increase pain or discomfort.
Old Protocol: RICE (rest, ice, compression, elevate) emphasized rest.
Modern Approach: Incorporate movement to aid recovery. Movement promotes blood flow and helps prevent stiffness.
Application: For my back injury, I started regular walking the same day and performed daily stretching multiple times, which helped loosen me up and improve mobility.
Tip: Balance is key; avoid overexertion. A good rule of thumb is to move enough to stay mobile but not so much that it increases pain.
2. Reducing Inflammation
Managing inflammation is crucial for long-term health, and plays a major role in short-term recovery time.
On vacation, I ate more strictly than usual. I avoided gluten for the first five days, loaded up on berries and spinach, had daily smoothies, and kept my sugar intake low. I also abstained from alcohol, which is a significant source of inflammation for me.
Here are some food categories to help with inflammation:
Antioxidant-Rich Foods: Berries, leafy greens, nuts.
Omega-3 Fatty Acids: Fatty fish, flaxseeds, chia seeds, walnuts.
Vitamin C: Citrus fruits, bell peppers, strawberries, broccoli.
Protein: Lean meats, fish, eggs, legumes, dairy.
Curcumin: Turmeric spice or supplements.
Ginger: Fresh ginger, ginger tea.
Magnesium: Nuts, seeds, leafy greens, whole grains, dark chocolate.
Hydration: Water, herbal teas, coconut water.
Fiber: Whole grains, fruits, vegetables, legumes.
Zinc: Meat, shellfish, legumes, seeds, nuts.
While I still relaxed and ate generally what I wanted, a few tweaks helped dramatically improve my recovery and feeling of inflammation each day.
3. Hot/Cold Therapy
While I didn't have access to a sauna or cold plunge on vacation, I doubled up on sessions before leaving and found great relief. During the vacation, I used a hot tub about five times a day, which provided significant relief between activities.
Here’s initial guidance on post-injury hot/cold:
Cold Therapy: Apply ice packs during the first 24-72 hours to reduce inflammation and pain.
Heat Therapy: Use heat packs or warm baths after the initial inflammation subsides to relax muscles and improve blood flow.
While I didn't have access to a sauna or cold plunge on vacation, I doubled up on sessions before leaving and found great relief. During the vacation, I used a hot tub about five times a day, which provided significant relief between activities.
In addition to these top three strategies, I also used pain medication and topical ointments to manage the injury. I was prescribed muscle relaxers and used Advil Back Pain, biofreeze, and a lidocaine roll-on ointment. These helped keep my pain manageable during the day and allowed for better sleep each night.
Injury is part of an active life. Being prepared with a plan and responding promptly can speed up recovery and minimize the impact on our daily lives.
I had my first lifting session this week and am feeling close to 100% recovered. I’m excited to keep building myself up to keep injuries to a minimum and maintain the exact lifestyle I want every year, I hope you’re able to find yours.
Talk to you next week,
Mike
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