Body changes

[pandora_parrot]

Prior to about a year ago, I spent most of my time living a pretty sedantary life. Perhaps I would go outdoors and do some walking, but that was about it.

Nowadays, I'm doing rock climbing, skateboarding, hiking, roller blading, etc.

So I have a bit of a problem.

I don't really know much about my body and how it works and heals.

I'm covered in bruises, scrapes, and cuts. I have swollen elbows and knees. My limbs are aching in all sorts of interesting places. Some of those aches are pretty painful. I found yesterday that I can't do drumming in rock band right now because my arms are getting too sore, especially around the elbows. I'm having trouble walking up stairs, because it hurts to push down too hard on my left foot. I can't go running, because the last time I did that, I think I pulled a muscle. My right ankle is very sore.

I don't know what to do about all of this. Do I put ice on things or something? How do I know what the problem is and whether or not it is serious? How much pain should I allow myself to experience before I take a break from something that relates to that pain? How long should I rest something before going back and doing more work?

I don't even really know how to properly describe what hurts. People talk to me about it, and I hear words like "ligaments," "tendons," and things like that. Honestly, while I know they have something to do with the body, I don't really know what all those things are. I can look up individual things that people mention, but I just don't have the vocabulary to properly communicate about my body. I don't know what language to use to describe the part of my body that is hurting in any particular moment. If it is hurting *here* what part is that? How do I describe it to folks.

Any suggestions on what to do? I'm not even really sure on what to do, and I absolutely hate going to my doctor, as sometimes she seems to randomly charge me for the visit and i have no idea why.

Comments

[maestrodog.livejournal.com]

First, find a new doctor. If you hate going, there's no point. Another thing you could try is to make an appointment with a professional personal trainer, who might be able to give you a little more insight on your injuries...or if not, could recommend a good specialist sports doctor (whom you could also search out). A physical therapist is another possibility.

Basically, you need to find a doctor who specializes in sports-type injuries, and less a GP-type person.

[forest-rose.livejournal.com]

Feel free to ask me any questions you might have - I don't know whether you know, but I'm a student doctor. I don't know everything by any means, but I know some stuff! It's hard to diagnose problems if I can't see you, but I may be able to help you decide whether you need it looked at.

In general, you don't need to be able to say in scientific terms what part of your body hurts. Pain's a funny thing anyway, if it hurts in one place it may actually be coming from somewhere entirely different - like shoulder injuries which often hurt halfway down your arm.

For pain and/or sports injuries, we tend to use the mnemonic RICE or MICE. RICE stands for rest (of which more in a moment), ice (get a bag of frozen peas or something similar and wrap it in a cloth - not directly on your skin! - and cool down the area), compression (a tight bandage) and elevation (put the affected part up, like on a footstool if it's your ankle). These days we sometimes use MICE instead - complete rest can cause you to stiffen up, so gentle movement is good.

'It's hurting *here*' is a perfectly good way to describe pain, and that's what your doctor would prefer you to say anyway. Different people mean different things by words like 'ankle' - it's easier if you just point. As for the type of pain, they want to know whether it feels dull (like toothache) or sharp (like a knife) or burning, how quickly it came on, whether it's getting better or worse, what makes it better, what makes it worse.

As for whether you should keep going on an injury - that's really hard to say in general, because it depends on the nature of the injury. That's something a personal trainer or physiotherapist would be better able to talk to you about, as maestrodog very sensibly points out.

If there's anything in particular you want to ask about, feel free to drop me a PM or an email and I'll advise you as best I can.

And good for you for being more active! That's something I really need to do for myself. xxx

[tenacious-snail.livejournal.com]

You might want to consider a specialist. For several years, when I was a recreational athlete, I saw Curtis, who owns Revolutions in Fitness. He's got a masters degree in physical therapy, and is Very Very Good at getting bodies back into shape, figure out what is going on, how to treat it, fix it, etc.

[thespatula.livejournal.com]

the clinic over by wendys fast food on the corner has a great sports therapy staff that are good with that kind of stuff, you may want to check them out.

Make sure to stretch before and after any activity!!!!!!!!!!! this is a big one that can get you in a lot of pain if you don't follow it.

If you want a short human anatomy lesson you are welcome to come over and I can show you a bit from a massage therapist standpoint.(or I can drag myself across the street)

[ellie-l.livejournal.com]

One thing you could do, and I've done in an attempt to more accurately locate what's going on with my body, is pick up a copy of Gray's Anatomy. You can get it at pretty much any book store for about $20. Although it's not the most up-to-date book around (the copy I have is copy-righted 1901), it does have a lot of useful general information about the body including lots of pictures of things I remember from high school. I'm not sure how you should be taken care of yourself given the activities you've been doing, and someone experienced with it would be a good person to ask, but as a translator it might work well for you.

[elenbarathi.livejournal.com]

The most important thing you can do to prevent injury is to stretch correctly every day, morning and night, and before and after exercising. Correctly is the operative word here, because a lot of the 'traditional' stretches don't do much besides stress your ligaments. The books Surviving Exercise and Stretch and Strengthen by Judy Alter are the best I know for explaining how to do it right.

Form is crucial in all sports: balanced posture, optimal position of limbs. In order to have correct form, you've got to build in the muscle strength and flexibility it requires. I would suggest Pilates several times a week - your public library probably has instructional videos. I like Pilates on the Ball, done with a Yoga ball.

Regular massage and/or chiropractic adjustment can loosen up all the 'stuck places' in your body, making movement more comfortable and efficient.

Always point your feet in the direction your knees bend as much as possible; don't angle your foot, especially when you're moving weight onto it. This takes practice; if it's difficult, you might find that gel or orthotic insoles in your shoes make it easier.

Your protective gear is there to protect you, and denim was invented for a reason. (If you're ripping your denim, it's time to switch to leathers.) Wear the proper gloves, helmets, etc. Elbow and knee pads are not nearly as uncomfortable and inconvenient as a cast would be. If your knees or ankles give you trouble when you're walking or climbing, get some of those Spenco braces from your local pharmacy; they're not too expensive and they work well.

Don't underestimate the endorphin effect, which can trick you into feeling like Conan the Indestructible and behaving accordingly. Don't fall into the Overcompensation Trap, where your pride insists you have to keep up with people who're younger, fitter and/or more reckless than you. Both of these delusional states of mind will get you hurt, and they're very easy to fall into without realizing it.

When you come home beat to shit from adventuring, immediately get yourself into a hot bath with a handful of Epsom salts and soak for a good while, then turn on the shower and alternate hot and cold water, ending with cold. This will help prevent a lot of muscle soreness. 'Contrast therapy' - alternating hot and cold packs - can also be done directly on any part of you that hurts.

If you get hurt, take care of yourself. Wrap injured joints and STAY OFF THEM. If you get painkillers for an injury, remember they're only blocking the pain, not repairing the damage. Don't re-stress the site of the injury until you're no longer having pain, then proceed cautiously as you build back up.

I have come to swear by Phenocane (http://www.evitamins.com/product.asp?pid=6565) - it's somewhat pricey, but it works as advertised for me. If your skin isn't broken, Arnica gel helps with bruises, and Tiger Balm is good for stiff muscles. Bodywork (massage) is the blissful gift of heaven; get as much of it as you can.

If you actually break a bone or detach a tendon, you will need a doctor. Sports medicine surgery is very good these days; amazing what they can put back together. If you haven't broken something that needs repair, there's not much doctors can do for you, but at least it's reassuring to know you'll heal on your own. If you're wondering if you should get X-rayed, you probably should.

If you're going to be out hiking and rock-climbing, you seriously need to go get your first-aid certification. When you do that, you'll be able to ask your instructor whatever other questions you might have. Good luck!

It appears. And vanishes. Like the WIND

[flynnacatri.livejournal.com]

Gah, Gray's anatomy. I have students dueling to the death over that book, i swear.

Right, for your pains, if this is the first period of 'over exercising' you've done in a while, it's going to be hard to tell if it's just omg muscles, or actual injury.

Myself, if i go running again after ...well, not, I can barely walk down the stairs for a few days. Overuse leads to pain. And it sounds like you're putting a lot of pressure on your joints - rollerblading on the knees, rockclimbing on everything, hiking hurts you in places you would not... oh, maybe you would, believe.

The foot is the bit that sounds the most serious; it's possible you pulled something or abused something there.

MOSTLY all you do, or have to do, is rest it until it stops hurting, keep your foot up, and if you keep going, stop when things hurt, and you'll loosen up a bit with practice. Stretching is important here. Try starting with gentler versions (eg, stroll before running) of whatever you're about to do.

For cuts and bruises? eh, depends how big they are. I never bother doing anything with mine except trying to freak people out and get sympathy. Stick a plaster on the bad ones, antiseptic if you're bothered enough, or it's full of grit - that's all a doctor would do anyway.

If it feels really serious, go to the doctor; if you just want peace of mind and a diagnosis, go to the doctor; if you just want to know you won't die... you won't XD But be gentle on that foot.

Also, try swimming, it's less damaging as a rule and exercises most of you evenly. So it's a good option to switch to if you're having specific trouble with your current activities.

[chaoticset.livejournal.com]

What you basically want to do is try to be nicer to your body, maybe space your activities out a little more -- and if something is Chronic (i.e., it doesn't go away after a few days or a week at most) you need to get it checked out.

I had bursitis in one of my shoulders for about a decade, and didn't know it was an actually issue -- I just figured my left shoulder was so damn weak from disuse that I was hurting it straining at the muscle.

Ligaments and tendons are the connecty things between muscles and bones. Usually you'd feel sharper pains than if you have a sore muscle.

(Bursitis is when the sac inside a joint becomes inflamed, and then using that joint with force becomes much more easily painful.)

I've hurt myself quite a bit despite my own sedentary lifestyle (I'm very accident prone), so I may not know a lot of the Actual Doctory Stuff behind some of this, but I'd be happy to share empirical info about minor injuries with you, Joycey. :)

SEE A DOCTOR.

[gtonizuka.livejournal.com]

I don't mean to scream at you, but if you want to continue your physical activity, I can't stress how critical it is. My case of Achilles Tendonitis could have been much worse had I not gotten the official word from my doctors and physical therapists. Find a doctor, and get checked out-it will help in the long run.

[salia-chan.livejournal.com]

For the mild aches and ouches, give yourself a rub with the heating goop I left there last time hon. Though I also swear by the one stuff I had you smell: http://www.thefind.com/beauty/info-christophers-formulas-cayenne-heat-ointment

I utterly swear by it; it's impressive stuff, though a bit much for some people. If you're not sure about things, I agree with everyone else: go see a doctor of some sort. Point to where it hurts, tell roughly about how much and what sort of hurt (breakey, sharpey, burney, throbby, etc) and let them do the thinking about it and such.

Mew? *lick* <3<3

[maradydd.livejournal.com]

I could tell you a bunch of stuff, but here's something that makes more sense to me: Get in touch with enochsmiles. (I'll ask him if it's okay for me to give you his phone number.) He used to be a sports trainer (as in, one of the guys who patches up people after they get a sports-related injury), and can answer all your questions with hands-on information. He's up in the city without transportation, so you'll have to drive up there, but he should be able to show you everything you need to know.

[mayamaia.livejournal.com]

One solution for your ankle is to run on soft ground. Find a place where they mow lawns religiously (like SCU) and run there without shoes. It's low impact and lets your joints heal while your muscles get their workout.

As for bruises, after a couple days they can be heated and massaged out, because the actual capillaries have had a chance to heal and the only reason it's still dark and painful is the dead blood stuck in the tissue.

Ice things is for actual injuries. You do that so the swelling can go down and it'll be less painful. In those instances, heating can cause problems because it increases swelling.

Hmm, don't know if this would be helpful...

[trekster.livejournal.com]

but I generally have 3 types of "pain/health issues"
1. bruises, cuts, scratches, etc.
this is discoloration level, a little blood, but mainly limited to the area and it doesn't look infected. When it looks like it's getting worse, it's fairly simple to tell if you can see it getting brighter red/larger/deeper. This also works on the level of allergies/headaches/stomachaches, too - pain that's in my head and no physical symptoms, aw shit - there's a fever, now, too, okay it's worse.
2. advice nurse/appt for doc
this is for things that actively interfere with life. you can't do the things your body is used to because something happened. Ex: I walk a lot. I go bike riding for too long, hurt my foot. now just regular walking (that I could do fine before) is painful. Time to call the advice nurse, check for any swelling, ice, and keep off it. Then if it doesn't get better with gentle care over the course of 2 - 3 days, go see the doc.

3. see doc NOW - do not pass go, do not collect 200 dollars.
This level is for when I feel like I'm dying - collectively. A migraine would not count, but a migraine plus a fever and swollen arm where a cut is would. This level is reserved for when multiple symptoms are all attacking me simultaneously. Or if something is happening that I can't fix - like, a cut where it won't stop bleeding, and now I'm lightheaded, and getting clammy - etc.

Based off your commentary, I'd say you need to call the advice nurse re: ankle/foot because it actively interferes with daily, non-sporting activities. The elbow I'd rest a bit, but not be otherwise worried. The bruises/soreness I'd get some extra rest/take a nice soak to finish 'em off, but not really freak about.

Good Luck!