Managing Your Pain

No one likes being sore, but sometimes it just happens. Many of us "don't believe" in pain relief, but actually, it can be super handy to use to make us more able to move. Being able to move is helpful for life situations (hello bedpan!), and for pain relief and life enjoyment. In situations when your pain is high and it's limiting comfort and function, this is a way to manage it. (This information is for generalised acute pain).

If you aren't able to get your pain under control, please go to your GP, or A&E.

NOTE: I am not able to prescribe - but here is some information that can be helpful

Take Your Pain Relief

As you Need It '

If you take your pain relief "as you need it" you will constantly be behind that pain and chasing it to bring it down. Your pain will spike, and you will bring it down, but it won't ever be properly under control

As Per The Prescribing Instructions

If you take pain relief as per the timing instructions, it's possible to get on top of your pain and to be able to manage it better - because you are pre-empting it. It's pretty amazing.

Other Things To Do

1. Meditation - there are some pretty amazing stories out there of people having surgery with just meditation to help them manage (I've done it, with just a local). You need to find your jam and a voice you like to follow along if you aren't experienced. You don't need to cross your leg and put your arms in a specific position. An easy way to do meditate is to notice your thoughts (your brain doesn't have to be empty), and to let them go (for a start it could be a good idea to have a piece of paper nearby to write down important thoughts, so you can let them go).

   
   

   

   
   

2. Breath work - guided breath work, or just focusing on easy calm breaths, preferably in and out through the nose, or using the nose for inhalation and the mouth for an extended exhale can be helpful. I personally like a 4:4:4:4 breathing pattern - and use this video here as a guide.

   
   

   

3. Ice - it can be excellent for pain relief, applied as a cold pack for 20 mins every hour, with protection of the skin. Please check for skin health and don't get ice burns. Please check for skin health and don't get ice burns.

   
   

   

4. Ice massage - this can be done as needed, with cream on the skin to protect it, using a block of ice wrapped in a paper towel or towel, rubbed on small portions of the sore area. It goes cold --> sore --> numb. Please check for skin health and don't get ice burns.

   
   

   

5. Compression - wearing a bandage, tubi grip or compression wear can be helpful and keep the swelling down- swelling is initially helpful, but doesn't have to be massive to be doing it's job. It's often much less than we expected.

   
   

   

6. Elevation - with the limb above the heart (so if it's your leg, you are lying and it's above you, even slightly) to help with swelling and to diminish the throbbing.

   

7. Some people swear by different creams for pain relief.

   
   

   There are plenty out there. For actual pain - I use Pain Away (this isn't an affiliate link, (but there are so many out there) - People like Emu Oil Cream, AntiFlamme and many others (feel free to email me with your suggestions and I can do a post on them all). For aches and pains, I like magnesium spray for tight and achey muscles but would never put it on open wounds or irritated skin (if it hurts, pop it on the sole of your foot as you go to bed). If it's for a kid or someone a bit more sensitive I use a cream like this. (Please note these are affiliate links, but feel free to search for yourself) I like to purchase from iherb.co.nz if I can't get in to my local pharmacy. Here is an affiliate code if you want to use it (DPD586), but feel free to just shop without my code.

   
   

8. Pressure points Pressure Points: Locations, Functions, and Benefits

9. As soon as you are able to move, please start doing as much as you can with pain levels 2/10. Movement is pain relieving in and of itself - as long as you aren't making your pain much worse.

   
   

   

10. Injuries can benefit from rest for up to 72 hours, and after that, (unless it's actually broken), movement within pain tolerance, and progressive strengthening is appropriate.

    
    

    

11. Healing is related to the size of the injury, how well it's managed initially and how often you irritate it. Irritation doesn't always cause damage, but it can mean you can't progress as fast as you would like, because your pain levels aren't under control.

    
    

    

If you want further advice and want to make sure that your injury heals the best way possible, then please email me storm@thatfarmingphysio.com for an appointment. I can direct you on the best way to manage your injury and create a plan with you for the future.

I am able to see you and create your ACC form as well.