Whether you’re experiencing acute pain due to an injury (such as a burn or cut) or illness, you’re likely taking steps to find relief. But could some of these measures actually do more harm than good?
It’s important to manage pain promptly, but it’s also essential to avoid missteps that might lead to the development of chronic pain or other long-term health issues. “Addressing acute pain allows you to limit the severity of the injury, speed healing, and make things more comfortable and tolerable,” says Douglas Chang, MD, PhD, a physical medicine and rehabilitation specialist and professor of orthopedic surgery at the University of California in San Diego School of Medicine.
Here are eight things that can exacerbate acute pain, plus what you can do to feel better, so you can get back to being pain free.
1. You Tough It Out (and Delay Treatment)
Assuming you can power through the discomfort can lead to worse symptoms that may be more difficult to treat. It can also prevent you from getting the right treatment. “People delay evaluation when symptoms suggest something more serious, such as the inability to bear weight, swelling, numbness, weakness, fever, or pain that’s rapidly worsening, which is the opposite of what should be done,” says Bryan Marascalchi, MD, an anesthesiologist and pain medicine specialist at Vanderbilt University Medical Center in Nashville, Tennessee. Heading right to urgent care means you’ll be evaluated sooner and put on the right path, whether this means medication or instructions to apply ice or wear a brace or sling.
2. You Continue to Use an Injured Body Part
Crutches may be cumbersome if you have a foot or leg injury, but if you don’t use them, they won’t be there to help aid healing.
Hobbling on a swollen knee or picking up a too-heavy laundry basket when your shoulder is on fire are two examples of continuing to move an injured body part when the best course of action is support and rest. Dr. Marascalchi calls this “inconsistent follow-through,” which means not resting enough early on or skipping the bracing or immobilization instructions.
The fix here is easy: Follow your doctor’s orders when it comes to rest and recovery from acute pain.
3. You Ignore the Swelling
“Swelling is a natural response to inflammation that often comes after an injury,” says Michael Richardson, MD, a family medicine physician and expert in men’s health, sports medicine, and fitness in Wellesley, Massachusetts. Not paying attention to it is a big no-no. “When pressure from swelling is persistent, it can pinch the surrounding nerves and cause nerve irritation, which can look like pain or even numbness,” he says. Dr. Chang warns that this is a medical emergency and requires immediate evaluation.
And even when the swelling has abated, “It can take time for the nerves to heal and go back to normal,” says Dr. Richardson. Treat your swelling as directed by your healthcare provider, which is often with the RICE method (rest, ice, compression, and elevation), says Chang.
4. You Shortchange Your Sleep
Getting enough z’s is an important key to recovery, says Marascalchi. During sleep, tissue repair and immune function occur. “Sleep loss also increases pain sensitivity by amplifying the nervous system’s ‘volume knob,’ so the same injury feels worse,” he says.
Plus, missing out on sleep can actually lead to more injuries, says Richardson, because, “When we are overtired, we’re more likely to have poor form in our exercises.” You’ll feel better if you tuck in at the same time each night in a cool, dark, device-free room.
5. You Skip Physical Therapy Appointments
Being afraid of reinjury and the additional pain it may bring is a valid feeling. But not sticking to the physical therapy schedule that’s been established for you is a step in the wrong direction. Not attending therapy sessions out of fear, known as “fear and avoidance,” can lead to weaker muscles and a longer recovery time from acute pain.
Stay consistent with physical therapy sessions, says Richardson, as specialized exercises are designed to teach you how to use the affected area in a pain-free way and redevelop strength over time.
6. You Rely on One Method
Discomfort is best handled with a multipronged approach. “Over-relying on one tool, like medication, means you may end up ignoring the other basic parts of pain treatment, including activity modification, sleep, and attending rehab appointments,” says Marascalchi. Your best bet is to follow all the steps outlined by your doctor to treat acute pain.
7. You Confuse Acute and Gradual Pain
Acute pain stems from a new injury, but it’s common to confuse it with insidious onset pain (pain that’s been increasing gradually — and could become debilitating). “I’ll hear this often when patients report having knee pain in the middle of their run but are fine walking and with everyday movement.
“It’s important to distinguish between the two, because acute pain can indicate a more serious injury, such as a tendon or meniscal tear, while insidious pain is usually related to wear-and-tear injuries,” says Richardson. When discussing your pain, let your doctor know how it began, when it feels worse, and how long you’ve had it.
8. You Forget the Mind-Pain Connection
Pain is physical, of course, but there’s also a mental component. And when someone in pain focuses on it too much mentally, the physical sensations may be heightened. Thinking negatively and obsessively about pain can also lead to anxiety, creating a cycle that’s hard to break.
Fortunately, there are several strategies to try, including distraction, support groups, and relaxation techniques, such as deep breathing, meditation, and yoga.
The Takeaway
- Address pain promptly, and pay attention to symptoms (weakness, swelling, fever), so you can find relief and avoid further injury.
- Follow your recommended treatment plan and use any supportive devices your doctor recommends to help control inflammation and help the injury heal.
- In addition to following the pain treatment plan, find mind-body therapies to reduce stress, get good sleep, and take care of your overall health to help your body heal as you manage acute pain.
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