Pain is complex. It can be influenced by physical, psychological, and social aspects of your life (for better or for worse). It is not as simple as having something wrong with your body, therefore you hurt.
Your attitude towards your injury can have a profound effect on the outcomes. Ever noticed how at the end of a stressful day, your symptoms may get worse? And then there are times when you feel on top of the world and forget all about your injury? Well there is a ton of research that directly correlates what one believes about their musculoskeletal pain and how long that pain will last. Take this concept and apply it to your injury and rehab journey.
✅ What to do:
▫️Focus on what you can control. This could include pain free movements and activities you are still able to perform and enjoy.
▫️ MOVE. Whatever that means to you. Continue to find activities you enjoy and do them daily.
▫️Seek a healthcare provider that is empathetic and willing to work WITH you rather than ON you. (Ditch any provider who tells you to completely stop doing the activities to love.)
▫️Reach out to your social support system. Isolating yourself with only exacerbate the problem.
▫️Realize this problem will eventually fade and you will return to your “normal”. Your body is strong, resilient, and adaptable. You can get through this will the right plan in place.
❎ What not to do:
▫️Completely rest and wait for it to heal.
▫️Think that you NEED someone else to “heal” you.
▫️Believe you will never get better. Take it day by day and set small goals that will add up.
▫️Don’t let your past injuries drive your emotions about the current injury. Every injury is different, even if the symptoms feel the same.
▫️Don’t be afraid of the movements/activities you think caused your pain. This all depends on context: did you do too much too quick? did you have sufficient rest before? were you prepared for the activity? The activity alone was maybe not the sole reason you were injured.
tl;dr: BE POSITIVE
References:
Caneiro J, et al. Beliefs about the body and pain: the critical role in musculoskeletal
pain management. Braz J Phys Ther. 2020.
