As a kid I was always very active. Growing up in Ontario afforded me many opportunities for skating and outdoor rinks were everywhere, and lucky for me my neighbour Jack had one. I was skating by age two. When the ice melted, we switched gears to road hockey.

Organized sports started for me around age eight. There was softball in the spring, soccer in the summer, and hockey in the fall/winter months. 

With this bundle of activities, not forgetting the wipe-outs off my bike, there were bound to be a few injuries here and there.  As kids though, we tend to be able to just let our injuries heal and get on with life. 

What I didn’t realize then, was I was developing tight ropy bands in my muscles that would eventually make it harder and harder to stretch.

FORGET ABOUT IT

I do remember having a conversation with my mother and telling her about pain I was having during an activity. The response I believe was, “if it hurts, don’t do it.” 

This is all well and good, but it doesn’t always solve the underlying issue. There are four progressive stages of an overuse injury such as tendonitis. 

1. PAIN DURING USE

This is your body’s first signal something isn’t right. Perhaps there’s a muscle imbalance, or you’ve overworked a muscle and it’s tight and tired. The pain calls it quits if you stop the activity, but comes on again when you start the activity back up.  

WORDS OF ADVICE: This is the time to contact a therapist for help.

2. PAIN DURING USE AND FOR A FEW HOURS AFTER ACTIVITY

This is a signal it’s getting worse. There’s more tissue damage happening and likely some inflammation. 

 3. PAIN THAT LINGERS FOR THE REST OF THE DAY BUT IS GONE BY THE MORNING

Not good.

 4. PAIN THAT’S STILL THERE THE NEXT DAY

Even worse! This is never a good sign. What happens when you get to this stage is you may have to stop doing the activity for a prolonged period of time and will likely require more intensive and prolonged treatment (I know… but please don’t shoot the messenger).

What does this mean for you? Well, it’s a more costly recovery, not only for the cost of treatment sessions, but often the pain starts to interfere in other areas of your life, such as work. 

WHY DO AN ACTIVITY THAT HURTS?

Therapists understand you don’t want to stop doing activities you love to do, or that you don’t want to (or financially can’t) stop, like working. It may be easy to give up vacuuming, doing the dishes, or laundry and if you’re fortunate enough, someone else in the house will take these jobs on for you. It’s much harder, though to give up your green thumb, store away the tennis racquet or hockey gear, or say goodbye to running or bootcamps.

These are activities that invigorate you and are a huge part of your social sphere… I know. 

Would it not be better, though to give these activities up for 3 to 6 weeks while you receive treatment for the injured area and perhaps other areas contributing to the out-of-balance muscles, rather then giving them up for 3 to 6 months? 

Sometimes in the case of shin splints that have progressed to stress fractures, you will be off for a year, and perhaps not able to return to that activity ever again. 

When it hurts, don’t do it works to take the pain away, but you might be missing an opportunity to find out why it hurts when you’re participating in that activity and get to the root of the issue. 

AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE

My mother wasn’t wrong. Doing the painful activity can make it worse.

The part she left out, however, was to go see someone who can help discover why you’re getting the pain when you do the activity, so you can one day do it pain free.

Also keep in mind: don’t wait until you’re getting the pain at rest as well, be proactive with your health, and it will save you in the long run.

IF YOU’RE MOTIVATED:

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