Recovering From Injuries
I injured my back in June, and one of the most frequently asked questions I’ve received is what I have done to help myself recover. Unfortunately, there are no secret tricks that I used to cure myself; I used many of the same techniques and practices that I recommend to patients! But, sometimes it can be interesting to see what thought process goes into healing, so I wanted to share some of the things I have done so far in my recovery process! I also share questions you may be asked if you come into the clinic with a musculoskeletal injury.
First things to consider after an injury.
The first thing to consider after any kind of injury is whether you need to see a doctor or not. People often seem surprised when I say that I recommend getting injuries checked out by a doctor, but there are definitely times when the DIY approach shouldn’t be your first stop. In the health care field, symptoms that could indicate more serious conditions are called “red flags.” Some examples of “red flags” for injuries are:
large bruising
deformity (areas aren’t the shape they should be)
large amounts of swelling
neurological symptoms (tingling, numbness, shooting/burning pain, etc. and/or changes in thinking, speaking, etc.)
unfamiliar pain (you’ve never experienced pain like this before)
you heard a popping/snapping sound
This isn’t an all-inclusive list - so, when in doubt, check with a doctor first! I did go to a doctor to check in with them on the pain I was experiencing, since it was a pretty unusual pattern and had a lot of neurological aspects to it. I am still working with a doctor in the healing process, but there are many things I can do at home, too! Healing doesn’t need to be an either/or practice - we can (and should!) use all the tools that are safe and available to us.
Taking care of yourself at home.
Here are a few things that helped me during my recovery:
Topical pain relief: I really love the versatility of topical remedies, and Chinese medicine has a lot to offer here.
Dit Da Jow, which translates roughly to "fall hit wine," was initially formulated for martial artists' frequent injuries, but there are many, many different versions available today! I love this one from Nourishing Roots, and it was a huge help for me in reducing pain and loosening up areas that felt ‘stuck.’ This dit da jow is also great for bruising, impact injuries, soft tissue injuries (such as strains/sprains), repetitive use injuries, and other acute injuries. I swear by it! (I also have other liniments for chronic pain.)
Ms. Tea's Tender Bones Salve was also a huge help! I can't sell it in the shop anymore because of IA's regressive hemp laws, but you can buy it directly from Laurel here. This balm is great for aches, pains, and injuries, including nerve pain, and works well for both acute and chronic conditions. My only caution is that, due to the hemp content, it can smell a bit…strong. So, it may not be the best balm to use before work!
Ice & heat: If you've been to the clinic, you may be surprised to hear me recommend ice, but ice can be helpful for very short-term use for hot, inflamed conditions! This is especially true in a heat dome, when it can feel impossible to cool down. I did use ice during the initial injury near where the nerve irritation was for 10-15 minutes at a time. This will very much depend on the state of the tissues though; I was feeling extremely hot, so applying a bit of ice is fine. Others who are feeling cooler, or who have more bruising or muscle (versus nerve) pain should probably use heat. I also used heat on other parts of my body where my muscles were tense.
Acupuncture and physical therapy:
I gave myself acupuncture. One of the cool things about acupuncture is that we can treat the injury without needing to place needles in the spot where you are injured. This allows us to treat the injury much sooner than other modalities! For example, there are acupuncture points on the hands and feet that can help treat back pain - without ever needing to place a needle in your back.
I connected with a physical therapist who helped me with a treatment plan that strengthened muscles to help improve my posture and reduce pain, and provided manual therapy that helped improve my mobility. The first two physical therapists I tried were not a good fit, which is a good reminder that if you don’t feel like your current provider is listening or addressing what you’re seeking help with, keep searching!
Massage and bodywork: As many of us know, hands-on therapies can be really helpful in recovering from injury - the key is timing the treatments correctly! Getting a massage immediately after an injury may or may not be a good idea, depending on the nature of the injury. Some styles may be more appropriate than others, too! Reach out to your massage therapist and ask.
I scheduled an appointment for craniosacral and myofascial work; since my back had so many different types of pain happening, I didn’t want to get a traditional massage. However, myofascial work is really helpful for me! I tend to have “slippy” joints (not the technical term 😉), so having myofascial work done can help get my body back into place without further injury.
Cupping has also been a big help for me! This type of treatment uses suction to help relieve tension in muscles and fascia; in Chinese medicine, we say it helps move stagnation and Qi. Fortunately, I’m able to cup myself at home, so I was able to do this every few days (never cup over existing cupping marks!). I used the Tender Bones salve (mentioned above) as a lubricant for the cups, which was a great pairing. I regularly provide cupping in the clinic, too!
REST. Rest is one of the most important keys to recovery. This doesn’t necessarily mean you should stay in bed all day, but it does mean you will likely need to scale back your activity level. For me, this meant closing the clinic for several weeks, which was definitely not an easy decision to make. For you, it may mean less or different physical activity, adjusting your pacing, letting some chores slide, or making other modifications to your life.
You may also need to consider long-term lifestyle or habit changes if your current practices contributed to your injury. This could be a whole blog post (or more!) of its own, but it is an important factor as you progress in your healing. Do you need to change your activity levels, which activities you do, change body mechanics, get more sleep, etc., to help you avoid repeating the same injury? One example for me was adjusting the pace of appointments in the clinic and incorporating more purposeful rest and stretching throughout my day; other habits will continue to evolve as my healing process progresses.
Treatment in the clinic is customized to you.
How many of us have gone into a doctor's visit with an injury only to leave with a cookie-cutter treatment? I know I have! In fact, that is precisely what happened with the first doctor I saw after my injury - and in the next few weeks, I heard from at least three others with very different conditions all given the same treatment recommendations! This is not to say that going to the doctor isn’t important - they have access to tools and knowledge that others don’t! - but it can also mean that it doesn’t need to be your only stop when looking for help in recovering.
Everyone’s recovery from injury will look a bit different! What I shared above is what’s been particularly helpful in managing my specific injury. But one of the best parts of Chinese medicine is that it is highly personalized to your specific symptoms and experiences. We look at so many factors when developing a treatment plan for you:
What was happening in your life before the injury? Were you experiencing high stress, big life events, etc.?
What led to the injury? Is it an acute injury, from repetitive use, or is it chronic pain…etc.
How does your pain change over time? What makes it better or worse, how does the weather impact it, does it change with the seasons does it change with your menstrual cycle, is it related to menopause, etc.
What is the nature of the pain? Is it hot or cold? Sharp or dull? Constant or does it come or go? Does it move around?
How does the injury change as it is treated? This can give important information on the nature of the injury and how to modify the treatment as the healing process progresses. There are healing “stages” for injuries that we take into account when determining treatment.
We consider all of this and more during your appointments! So, this is the same process I went through when deciding what treatment to do for myself, and I modified it based on what stage of healing I was in. That said, it can be difficult to assess yourself when you’re in pain - so getting help from other practitioners can be important, too!
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