You play the single most important role in your road to recovery.
How you use your body, what you feed your body and how you think about your body can make a massive difference in your immediate recovery from injury or dis-ease and in your ongoing health.
Here are some tips to help you along:
WHAT: Ice your joints using the 10/10/10 rule.
HOW: Place ice on the affected/treated area for 10 minutes, remove for 10 minutes and then re-apply for 10 minutes again.
Repeat every 3-4 hours the day of and day after your adjustment
WHY: Ice is used yo decrease swelling and inflammation in the region and acts as a natural pain killer by numbing the area. This means you're in less pain and able to move around which is also vital to recovery
Many people continue to be confused whether to ice or use heat on painful areas. As a rule after an injury and anywhere on the spine or joints you should use ice. Heat can be introduced after a few days to help relieve sore muscles. Please ask your chiropractor if unsure
HOW: Small, frequent walks, depending on your capacity and ability. Always wear appropriate footwear and try to walk on even surfaces without any big hills or drops
WHY: Movement is one of the most important elements in your recovery. Your joints require movement to pump in nutrients and out waste products and inflammation. Small walks can help you speed up your recovery significantly. Targeted stretches and exercises will be introduced by your chiropractor as you progress along your healing journey
WHAT: Drink lots of water - SERIOUSLY!
HOW: You should drink around 2 litres or 8 glasses of water a day.
WHY: Water is vital for the function of most system in your body. It is related to energy levels, cognitive performance, digestion and weight maintenance. One thing people don't often think about is that water is also what makes up a major part of your disks - the little spongy bits between your vertebrae that allow you to move and bend and twist! Staying hydrated will help your recovery and maintain your health.
WHAT: Avoid heavy lifting or intense activity
HOW: This one is pretty easy - most people like to be told to take a load off. That said, be mindful of what you lift and how. Even small items like a tissue box have been known to cause people injuries, if they are not prepared to lift it and twist in a dangerous manner
WHY: This advice is because in the early stages of your recovery, whilst you may feel better, your body most likely does not yet have the strength to deal with stressors. Remember, soft tissue, like the ones that support your joints can take up to 6 weeks to heal. If you're unsure what you can and can't do, please ask your chiropractor.