Recovering from Injury

[Aniela13]

Hey all,

I've been training for 16 years--14 in Parker's Kenpo, and the past 2 in Cha San Ryu (the change due to relocation). Immediately when I began at my new school, I was spending at least 20 hours every week practicing or working out, with little difficulty beyond the occasional jammed toe or strained muscle. This was a surprising blessing, as I have dealt with elusive knee injuries since high school.

Last April I tested for my 1st dan black at my new school, and shortly thereafter began a series of workout-stopping injuries. First my old knee difficulties began flaring up, which kept me from working out but still allowed me to be on the mat to teach or learn, provided I avoided certain twists and the like. Then in late October, something went wrong during a judo throw (I was being thrown), and my lower back has been off ever since. I have been seeing a chiropractor intensively since just before the injury (thank God!), but we have not been able to stop the pain. I have a new respect for those who have had these injuries...because I am rarely able to even stand throughout the teaching portion of a single class. When it comes to my black belt classes, I desperately want to return to my training instead of sitting on the side and watching. I also want to begin getting back in shape, because my endurance is almost completely gone from this time off.

Do any of you have suggestions for ways to reinsert myself to training or workouts that will minimize pain and chance of reinjury? One evening I did ~20 minutes of kata at the beginning of my black belt class, but was in considerably more pain the following day. The next time I attempted part of class, it was 5-10 minutes of a flow drill at the very end of class, and I had slightly better results the next day. It is difficult for me to find a balance between desperately wanting to train again (even those who barely know me say I am addicted to my arts) and desperately wanting to minimize this pain (my ice pack has been my best friend for months, heh)...any advice?

Thank you!!

~Ani

 

[Kacey]

Have you seen a doctor other than the chiropractor? Or a physical therapist? Sometimes a different discipline has a different perspective that can provide an alternative treatment method.

As far as being in more pain the next day, I'm afraid that's normal, a part of your loss of endurance, because your muscle tone has decreased - so when you do work out at all, even lightly, you get sore.

Stretching is your friend - and after the first 48 hours, so is heat. Ice reduces pain by preventing swelling - but once you're past the initial injury, heat will reduce the swelling and improve the circulation, which aids in healing. You should stretch slowly and carefully - no bouncing - and no matter how good it feels at the start, don't overdo it. Recovery from a major injury requires slow reintroduction, or the recovery time will be longer due to reinjury.

The last time I injured my back my doctor sent me to a physical therapist, who in addition to direct treatment, showed me some stretches that would reach the area of the injury, as well as exercises to strengthen the area and surrounding muscles to help avoid a recurrence. Her advice was very personalized - even another patient with a similar injury had different exercises. The wrong stretch could easily make it worse - which is why I'm not recommending anything I was given; you need to be seen by someone, rather than getting general or potentially inappropriate suggestions via the internet.

 

[Zero]

Kacey has said it all really, maybe you need to try another medical practitioner for treatment or see a doctor for general advice on where to go.

No knowledge on what kind of back injury you have in detail but if you have been suffering without real improvement for some months perhaps you want to try some different potential treatments/specialists. I find with injuries it pays to be proactive and if something or someone is not progressing things or giving you answers why things are not improving then try different approaches.

I have had good results from accupuncture where general physiotherapy in itself was not making progress that well; there are some quacks out there unfortunately but there are also some highly skilled/knowledgeable eastern medicine practitioners with accupuncture and the like that may be able to help. Otherwise a mainstream but specilaist sports doctor who is used to seeing athletes/martial artists and who is also used to dealing with patients that want/require accelerated recovery so they can get back to serious training/competition.

When you finally find a highly competant sports physio (or the like) they are worth their weight in gold if you train/compete in a contact/injury prone sport/art!!

 

[ATC]

I have a new respect for those who have had these injuries...because I am rarely able to even stand throughout the teaching portion of a single class.

Not sure how old your are but I wish some of the young one (teens and 20's) would learn from your issues. They all seem to think we older folks just complain for wine too much but I tell them all, I will be back to see them in their 40's. Only then will they understand the body does break down. They seem to think that if you just keep active you can always keep doing the same things. Well yes activity will keep you moving better than no activity, but your level of activity will still decrease. Something you can do 100 times at 20 may only be able to be done 5 times when you are in your 40's. This is what they don't understand. But they all will.

Hope you get better soon.