What's the Quickest Way to Recover from an injury?
by Robert Bonavolta, LMT, NMT

I ask that sort of facetiously because I know everyone is looking for the fast track to recovery, the so called “quick fix.” I’m all for being pain free and using pain management techniques that work, as many of you know, and for the majority of the situations we can achieve that within a relatively short amount of time, say a week or two. But even that will keep you from tennis or surfing or biking longer than you wished. The truth is everyone is different and you have to take the proper steps in order to be pain free.

The question should be “do you need pain management or age management”? The way I’ve seen people deal with injury or chronic pain ranges from trying to “work it out” to stretching to physical therapy to medication to ice therapy and massage and so on. Everyone has a solution that may have worked in the past but you must consider yearly changes in the bodies ability to bend and stretch as we age. Many types of treatments and therapies have their own individual benefits when used in the right order. It’s really only when you try and skip a step that the possibility of re-injury occurs or limited recovery takes place.

For instance, if you sustain a sprained or strained ankle while playing soccer and the first thing you do is take a muscle relaxer or a pain killer and go back in the game would be an example of improper pain management and injury intervention. If you just came out of rotator cuff surgery and went right out to the tennis court with just a bag of ice would again not be prudent recovery techniques. Silly as this may sound it’s all too common.

Let’s take a step by step approach and evaluate the stages of rehabilitation for someone experiencing perhaps low back pain or even a strained hamstring or bicep muscle. Simple enough as we either all have experienced these or know someone who has. Everyone probably has taken different steps than I will describe and hopefully has been successful to eliminate your pain patterns keeping in mind that age management must be adjusted to the process.

As I now unofficially and unscientifically, but optimistically place my own age management scale at the half way point when I turned 50 this past February, I realize those 75 mile bike rides do not come easy any longer. Running 10 miles come with more aches than before. Recovery takes longer. That’s OK! The first stage of rehabilitation after injury is rest. Rest is not a dirty word. Age management and severity of the injury rest may be 24 - 72 hours. The second stage is to release any restrictions in the muscles, tendons, ligaments, fascia and to release any trigger points in those areas of concern. This is accomplished by a knowledgeable therapist with experience in Neuromuscular Therapy, Sports Injuries, Chronic Pain Management Experience, etc. The next stage is to stretch the area lightly and slowly and finally to strengthen the entire muscle group to regain functional strength and integrity along with efficient bio-mechanics.
 

The part about skipping steps and re-injuring yourself comes when you go right to stretching or strengthening before releasing the contracted or muscle spasms. Also after an injury the whole body still may not be working as a whole efficiently. You may feel centered and balanced but may still need some minor fine tuning that a good therapist can correct. Remember the effectiveness of Neuromuscular Therapy lies in the efficiency of the therapist, the thoroughness of the exam and the precision of determining the muscles in dysfunction.

So take the time to recover properly. Take this next year to improve in your sport or area of interest. Take your years into consideration so that you can get back in the game quicker and stronger. Take the proper steps and enjoy life.

Robert Bonavolta is a licensed massage therapist specializing in Neuromuscular Therapy focusing on chronic pain management and sports injuries. He is also an AFAA certified personal trainer and a certified Spinning instructor. For more information and to schedule an appointment call the Montauk Wellness Center at 631-668-0300 or visit the office at 6 South Elmwood Ave. along with Maureen Jacob, LE offering customized corrective skin care, ultrasonic facials, seasonal organic facials, waxing, spray tanning, massage and professional skincare products. Visit us at www.montaukwellnesscenter.com