This is one of my specialties. As I sit here with my injured foot, I’m brought back into the ways I’ve used Yoga Therapy and other holistic techniques to heal from the innumerous soft tissue injuries I’ve had. I think this is my 8th time on crutches…but that’s a story for another time.
Today I want to share with you the 5 Key Things I do to recover from soft tissue injuries.
Medical Massage, Yoga Therapy, lots and lots of work with Physical Therapists both in nursing homes and in personal practice have gifted me the ability and the confidence to understand the body’s innate resilience and movement towards homeostasis.
Here are a few tips:
1. Throw the old adage RICE out the window. for soft tissue injuries. What the body actually needs is PEACE and LOVE.
P – protect 1-3 days after injury. Avoid activity and movement.
E – elevate the injured limb above the heart as much as possible.
A – avoid anti-inflammatories and ice. They reduce tissue healing.
C – compress. Use an ace bandage to reduce swelling
E – educate. Your body knows best. Avoid unnecessary treatments and let nature play its role.
L – load. Let pain guide your gradual return to normal activities.
O – optimism. Condition your brain for optimal recovery by being confident and positive.
V – vascularization. Choose pain-free cardiovascular activities to increase blood flow to repair tissues.
E – exercise. Restore mobility, strength, and proprioception by adding an active approach to recovery.
2. CARs or controlled articulate rotations are your friend
Use gentle exploration of the range of motion of the joint affected. Try making the letters of the alphabet. Add a resistance band as pain allows.
3. Isometric contraction helps pain and recovery
Contract the muscles of your injured limb without changing the length of the muscle. Isometric contraction is an analgesic that helps relieve pain. It is also a great way to work with injury to prevent stagnation and fluid buildup.
4. Massage is the best
Use gentle strokes along the injured area moving from the extremities towards the heart. Apply warm sesame oil and make circles on the joints and long strokes on the limbs. This will help move stuck or stagnant energy, give you the opportunity to send love to your body, and improve healing outcomes. If you are local to Point PLeasant, NJ, you can schedule a massage here.
5. Keep moving
All the non-injured parts still want to move even when you’re in the protect phase. See what mobility exercises you can do, try chair Yoga, Tai Chi or Qi Gong. Keep the energy flowing throughout your body so you can feel good.
Want to know more?
Check out my Yoga Therapy Mentorship where we talk about all things healing. Receive the support you need as you journey into the resilient, whole, complete and perfect being you are and help others do the same.
Dubois B, Esculier JF. Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020 Jan;54(2):72-73. doi: 10.1136/bjsports-2019-101253. Epub 2019 Aug 3. PMID: 31377722.