Pain is unpleasant and stops you doing what you want to do. However, the best way to approach pain is not to just ‘treat’ and eliminate it, it is to understand it and use it a as teacher. The body moves away from pain, so if you are in pain the body has made a lot of compensation already.
What have you been doing to cause the problem which has resulted in compensations which has lead to the pain? If you can understand the cause you can address the real problem you’ll achieve long-term freedom from pain.
From this broad perspective all injury is over-training. Or, another way of saying over-training is under-recovering.
Rehabilitation – ways to speed up recovery:
Work around the problem. By activating muscles near the pain this helps strengthen (and repair) the painful muscles.
Move the painful muscles but not so much to make the pain worse. This tells your body to prioritise resources to heal the muscle/movement pattern as it is needed.
Progressive training – build a solid core foundation first and then progress incrementally.
Periodisation – don’t always do the same type of training – strength / power / endurance phases can all be done at different times. I use seasonal training a lot.
Cross-training – do something different, play a different sports / activity – variety.
Optimal axis of rotation around a joint through optimal postural corrective exercising. Stretch short tight muscles, strengthen weak (often long) muscles – not just general stretching.
Stabilisation training – don’t just train the big muscles, train the little stabilising muscles as well through fun and varied free weights strength training (never use the fixed weight resistance machines that you sit on).
Sleep longer and better.
Epsom salt baths.
Tai Chi Chuan / Breathing Programme / Takeshape Recovery Programme.
Nutrition – real food (not processed) and good protein and fat.