No Pain, no gain?

Throughout my football career I put on a brave face through many injuries, some minor and some more serious, but in a competitive sport like football, it is important to play through what you can so you don’t lose your place in the team………or is it? I believed, when I was young, that I would be frowned upon from pulling out of training or competitive games because of an injury. Unfortunately, there were times when this was true because some of the managers in football only want one thing……to win! Most only care about what happens right now and don’t really worry about what an injury might mean to your future.

The more injuries I had and the older I got, the more I realised it was up to me to protect my body when it needed protecting, or my career would not last the distance. Unfortunately, the damage was done in my early years, by putting my body on the line one too many times for people who weren’t concerned with my future and in the long run I paid the ultimate sacrifice, an early retirement. The injuries I sustained over the years were just too much to continue playing a professional sport and that is why I am where I am today. Hopefully my experience of injuries and playing through the pain of broken bones, cartilage tears, arthritis to name a few, can help others not to make the same mistake. So, there are times when the saying “No pain, no gain!” couldn’t be further from the truth.

This picture shows a head injury that has left me with a scar across my forehead for the rest of my life! I was also playing with a broken hand!

Recently I’ve had a few people ask for my advice about injuries they are having problems with. It seems that a lot of people don’t know the basic protocol after the initial injury, so this blog will give you all you need, to help you speed up the recovery period of less serious injuries, such as sprains and strains(if in any doubt over your injury, medical advise should be sought).

Here are a few simple pointers that will help speed up the recovery process. When ever possible always follow the PRICE protocol:

  • P = Protection. Protect yourself from injury as best as you can (eg. wearing shin pads etc) but if the damage has already been done, the same principles apply; Protect the injury from further damage by stop playing or using padding to support the area.
  • R = Rest. Being brave and playing on is not always wise! Rest is important to let the injury heal no matter how big or small it may be. This can be the difference between a speedy recovery or making the injury worse and adding weeks or months to the recovery period.
  • I = Ice. Applying ice to an injury reduces pain and inflammation/swelling. It should be performed for 15-20 minutes maximum every couple of hours. Be careful not to ice for longer than 20 minutes as it can damage the tissue further rather than help it. Also, it is advisable not to put ice/ice packs direct to the skin to prevent ice burns which can be very painful! The next two steps can be performed at the same time as icing an injury to aid recovery.
  • C = Compression. Keeping an injury compressed with bandages will reduce swelling or prevent the injury from swelling further, if swelling has already occurred. You can compress at the same time as icing for added benefit. If the compression causes pins and needles, throbbing or cuts circulation as it feels too tight, take the bandage off and compress the area again but not as tight.
  • E = Elevation. By keeping an injured area elevated above the level of the heart as much as possible, it reduces swelling and lets any swelling already built up in the area track away to the nearest glands making the area less stiff and helping recovery. Again, it is a good idea to elevate an injury whilst icing.

This is a sight no one wants to see. One I can't actually remember!

So there is the basic protocol. Obviously more serious injuries will need medical treatment but this protocol will always be used along the line at some point.

Remember, no pain, no gain is not always the answer when it comes to injuries. Pain is your body’s way of telling you something is wrong, so ignoring it can only make an injury worse. Don’t let a pain you have ignored turn into an injury that can cause more serious problems later in life!