Injury Rehab
I did not realize the value of injury rehabilitation/physical therapy until I was in my 30’s. If I had focused on physical therapy after an injury I think I could have prevented a lot of re-injuries and pain. I want to share some things I have learned in hopes you don’t have to learn the hard way like myself.
If you do not have full range of motion and/or strength at the area of injury please see a physical therapist. I have needed physical therapy plenty of times and the doctors did not mention anything about it. Sometimes you have to be your own advocate and bring it up with your doctor/physical therapist. Hopefully an exercise and stretching program can be created for your needs.
In my experience, exercise is a double edge sword. It made my body stronger (leading to less bleeds) but it caused injuries/bleeds in the process. It took me a while to figure this out. It was tricky when I first started and trying to navigate my boundaries. I would have bleeding episodes while running or doing push ups. This usually occurred when I pushed myself too hard. Slow and steady works best for me.
I have found that massages are great for healing injuries. Muscle knots and stiffness of joints can occur after an injury. Massages helps break up muscle knots and bruises, and also promotes blood flow for healing. If you can afford a professional masseuse, that is usually best. There are many types of massages. I have great experiences with deep tissue, Thai and Sweedish massages. Sweedish massages are more gentle for people who do not like a lot of pressure. You can also self massage using your hands and/or with the help of tools. Be careful to not overdo it. One of my first massages was too aggresive and caused bleeding in my upper back. If it is too painful, please tell the massuse to use less pressure. Breathing and embracing the discomfort are key during a massage. This will help the muscle relax. Sometimes it will take multiple massages to get the muscle supple again.
My most severe bleed was in my left hip and resulted in loss of nerve and muscle function. I could not lift my leg straight out while seated due to low strength and I had limited feeling from my hip to my ankle. The physical therapist instructed me to use a TENS (Transcutaneous Electrical Nerve Stimulation) machine to help bring back muscle control and feeling in my leg. The TENS machine sends a electrical pulse to your body which results in involuntary muscle contractions where you place the electrode pads. The intensity of the electrical signal/muscle contractions can be controlled from the machine. I was able to get full muscle control back and about 85% feeling restored in my leg.
I have heard great thing about acupuncture but I have no experience with it personally. My understanding is that the acupuncture needles stimulate nerves which relax the muscles. Acupuncture can also be used in conjunction with electrical stimulation. I think this is another modality worth looking into.
Please share any other information you have with injury rehab.
