Pain management: You’ve overdone it, now what do you do?

Pain management: You’ve overdone it, now what do you do?

Maybe you’ve been over working, increasing the intensity of your workouts, or have just decided to take up a new activity and are finding your body responding badly. 🤕

Whether it’s pain or stiffness, or any combination of discomfort, you might have overdone it! It’s time to go into pain management mode. 💆

Here are the ways you can help your body heal from strain faster:

1. ICE IT! 🧊

Use an ice pack or a bag of ice to help ease swelling and numb any pain that has started flaring up. Don’t use heat on a new injury or strain as it can increase inflammation. Role an icepack or just some pieces of ice into a towel (to avoid ice burns) and hold onto the painful spot for up to 10 minutes at a time. You can do this 3 or 4 times a day.


Don’t go full tilt for a while – give your body a much-needed rest! Allow the inflammation to come down and decrease the pressure that you put on the pain spot. It might be time to put your feet up, until things improve. Don’t keep pushing! This is how more serious injuries can occur.


Getting in some movement every 30 minutes will help – but be gentle! Be sure to keep consistently moving in a careful way, for at least a minute at a time, before taking a break again and having a rest. This will stop any seizing up of muscles, which can cause even more discomfort or other problems in future.


It’s okay to get into some distractions and to remind yourself to let go and relax. You don’t have to do anything more – your body has given you a clear warning sign, and a request to just take a break. Pay attention and let go of the pressure to keep performing as you were.


Call us for an appointment if you are concerned – we can easily check out the problem and give you peace of mind. Manage the pain before it becomes a much bigger problem. It is important to get checked if you are experiencing constant or extreme pain, any weakness or tingling in your limbs, or if your pain continues for longer than a week. We can offer tests and advice to get to the bottom of the issue quickly.

Don’t hesitate when it comes to pain – ignoring the issue and continuing your activities can make things much worse. Take these steps and give us a call. We’re here to support you so that you can get back to doing everything you love to do, fast!

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