Hurt?

A physical therapist sheds light on managing and avoiding minor sports injuries.

You’ve finally resolved to get in shape and started an exercise program, and suddenly you’re sidelined by an injury. Or maybe you’ve been working out for years but lately can’t shake that chronic ache in your foot, your shin or your shoulder. These are common complaints—and how you respond to them can mean the difference between workout success and fitness failure. David Cunic, a physical therapist and president and founder of DMC Athletics & Rehabilitation in Morris County (dmcrehab.com), shares his insights:

IF YOU EXPERIENCE PAIN WHILE PLAYING SPORTS OR WORKING OUT, WHAT’S YOUR FIRST LINE OF DEFENSE? For a minute, stop whatever you’re doing that’s causing the pain. Then go back to the activity. If it still causes you pain, stop immediately. Intense pain could indicate a traumatic injury, so see someone—a physical therapist, an orthopedist or an internist— right away. If it’s an ache, a less intense pain or a strain, give it 48 hours.

WHAT IF THE PAIN DOESN’T GO AWAY AFTER A FEW DAYS? The body will heal most minor injuries within 48 hours. If the problem lasts well beyond that, it’s unlikely that you’re going to get 100 percent better on your own. If you don’t feel at least 50 percent better within 48 hours, you need some kind of outside help from a chiropractor, a physical therapist or an orthopedist.

HOW DO YOU REMAIN IN SHAPE WHILE WAITING FOR AN INJURY TO HEAL? There’s a big difference between injured and hurt. Injured means you can’t do anything— you’ve torn or broken something, or you’ve had surgery. If you’ve hurt a part of your body—say, your shoulder—that doesn’t mean you have to stop working out; you just have to modify your workout accordingly until your shoulder is healed.

WHAT IF YOUR PAIN GOES AWAY FOR A WHILE AND THEN RETURNS? You have to make sure you’ve been treating the underlying condition and not the symptoms. For example, many people who come to me with foot, knee, hip or lower back pain are actually having problems with their feet and may need orthotics to ensure that their feet hit the ground in the correct way. If the pain becomes chronic, you need to consult an orthopedist or a physical therapist.

HOW CAN YOU PROTECT YOURSELF AGAINST GETTING INJURED IN THE FIRST PLACE? Don’t be a weekend warrior. You should be working out at least three times a week or you’ll be more prone to injury. Warm up before you work out. And listen to your body; if you have a minor ache or pain in a muscle, ice it. If the pain doesn’t go away, see a chiropractor or a physical therapist. New Jersey is one of 47 states with a Direct Access law: That means you don’t need a doctor’s prescription to see a licensed physical therapist—and most physical therapists can see you within 24 hours, as opposed to the majority of orthopedists, who may not be able to see you for a week or so. (A caveat: Check with your insurance carrier about Direct Access before making an appointment.) The sooner you can see someone about your injury, the sooner you can start the healing process.

WHAT IF YOU CAN ONLY WORK OUT ON THE WEEKEND? That’s a popular excuse, but it isn’t always accurate. Even if you exercise for 15 to 20 minutes a day for a few days during the week, it can make a huge difference. You can also do small things to fit more activity into your day: Stop taking the elevator, park farther away from your destination, and stretch for two or three minutes at the end of your shower, after your body has had a chance to warm up.