Exercise after an injury, how soon?

[ChrisA]

I'm looking for a rule of thumb. If you have a minor injury how do you know if it is best to do nothing and rest or do some minor stretching and exercise? Maybe there is some simple rule for when it is best to transition for rest to exercise like the rule for using cold then heat on a bruise.

Here is an example. I fell down some stairs landed well at the bottom and couldn't find anything wrong not injuries. So I figure "cool I'm lucky". But a day or two later I've go a sore shoulder, neck and upper arm. So how would I know when I can go back to the pool and swim laps or do any other kind of upper body exercise?

Yes I knwo the safest advice to give is "see a doctor and do what he says." Good idea but I want to understand the science.

 

[stimpy4242]

avoiding saying what you said was the obvious response, but it is so I won't say it. After that ibuprofen for swelling is good and if you didn't injure anything you should be fine to start working those areas again. If the thing you don't want stated showed tears or fractures, certainly assuring those complications were repaired a slow rehab back to full health is in order.

 

[TSandM]

In most cases, pain is a good barometer. Injured tissue is painful because it's damaged, and the chemical signals of damage excite nerve endings that transmit pain. An injury which is very painful probably needs to be rested, although gentle range of motion is rarely contraindicated except for severe sprains and fractures.

Once the acute pain has lessened, range of motion can be increased, but it is counterproductive to overstress in the pursuit of normal flexibility, as I have found to my sorrow. This is why the services of a good physical therapist are priceless in rehabilitating any major injury.

Strength really shouldn't be rebuilt until flexibility is fairly good.

For the purposes of the described injury, which is bruised muscles, you are best off resting until largely pain-free and then resuming normal function. You won't be laid up that long from that kind of injury that you're looking at significant rehabilitation.