When Injury Strikes — Take Control
5 tips to reduce misdiagnosis and speed up your recovery
For anyone who loves to exercise — being unable work out can throw everything out of whack. In my case, not being able to smash out 2–3 kms in a pool two-three times a week has been exhausting.
I have always been a swimmer. I also prefer group style work outs, so training with a squad and having a coach is a great fit for me. This all came to a halt when I started getting pain down the left hand side of my back in January 2023.
Initially, I tried to pull back and swim less, use fins, and I even started finishing early to lessen the load on my shoulder.
After 9 months of on/off shoulder pain with inconsistent advice and no improvement. I committed to getting as many facts as I could. I quit my physiotherapists, got a scan and was eventually diagnosed with a torn rotator cuff. I’m not necessarily recommending that approach but instead want to highlight some things that may help others have a better physical recovery experience:
Document your injury
I realise this may sound weird to some. But when I first went to see a physiotherapist last year for my sore shoulder it was hard to articulate what movements were actually causing the pain and specifically where the pain was presenting. For example, it didn’t hurt when I was actually swimming but it hurt to lie on and it hurt after doing strength exercises.
We wasted time a few sessions simply trying to pinpoint what was actually going on.
To maximise the value from experts you are paying to help you — take the time to capture every little niggle and ache. The more data you can provide upfront will clarify root causes and lead to a more effective treatment plan.
Select your doctor / physical therapist carefully
This is stating the obvious. But I have a physiotherapist (let’s call him Brad) who I visit for generic issues, tight back, tight glutes, general tightness etc. He’s a nice guy and we always have good chats so naturally I thought he’ll do!
Unfortunately, Brad was not best placed to asses and treat my shoulder injury. But I only realised that a few months down the track. More on that later.
Point is — you need to match your injury with the right person / skill set who is going to be treating the injury you are presenting. Don’t make assumptions here. Do proper research and ask for recommendations from people you train with.
This is where the path to recovery really starts.
Own your recovery
This is where I tell you about how after 3 months of physio, voltaren and strength work with Brad — I jumped back in the pool and realised there was no improvement. So, I break up with Brad and get a second opinion. Sadly, the second physio took the same approach as Brad and I was still in pain. So, after wasting a few more weeks, I started looking at this as if I have to solve this myself. As if I’m the expert.
Best thing ever.
I did a ton of research. I read up on aggravating factors in connection with the subscapularis, infraspinatus, and the supraspinatus and paid for a fresh ultra sound so we could validate what my research was telling me (i’d torn my rotator cuff).
Once I took control, things start to change for the better. The path became clear.
Create your own Dream Team
One person is rarely equipped to provide all the answers.
Even with a second opinion you may still not be on the right path to full recovery — as I eventually discovered. I recommend having a minimum of two people (outside your immediate partner/family) in your corner to help clarify root causes and craft your recovery plan.
In my case, I relied on my GP to interpret my ultrascan, my new physio and personal trainer to curate my recovery plan and strength exercises with some gentle swimming.
There is also the added bonus that medical/physical/radiology professionals all bring their A game when they have to collaborate with other professionals. I saw this first hand when I organised a zoom call with my support team and map out a plan and timeline with follow up review sessions.
Be open to different approaches
From swimming regularly for 42 years, I don’t need to think when I’m in water. Streamlining my body and breathing to the side is something I’ve just become conditioned to.
Similarly, after a heavy week clocking up several KMs having massages and seeing a physiotherapist just isn’t effective anymore. And they don’t treat the real issue.
I tried dry needling and am a huge fan. The needles are an immediate release for tired/sore muscles and I definitely recommend dry needling for anyone suffering muscle fatigue.
I am also massively into saunas and cold plunges and will be writing about the benefits of these soon.
Conclusion
After this long road I finally feel I am on the right path. But it took ME to realise I needed to investigate the source of my pain further, seek better answers (via the ultrascan) and take ownership of how to get back into the pool.
Have you had an injury recently? What has worked for you?
Share your comments below!
