Did You Get Hurt In Your WFH Workout? Now What?

April 28, 2020 | coronavirus, Fitness

Dev Mishra, M.D.

President, Sideline Sports Doc

Medical Director, Apeiron Life

Clinical Assistant Professor of Orthopedic Surgery, Stanford University

April 28, 2020

Key Points:

  • It’s possible to get injured in your WFH workout
  • As an initial step try to figure out whether your injury is truly serious
  • Many injuries can be managed with at home care, and can be assisted by a telehealth video visit with a physician

It was bound to happen. This week I did a video visit with a woman trying to do the right thing. She was doing a WFH workout early in the morning before her kids woke up, doing some countermovement jumps. What she didn’t count on was the small toy car placed behind her where she hadn’t thought to clean. And on one jump it happened. She landed her back foot on the little car, there was a pop in her knee with immediate pain, a lot of swelling. She’s probably torn her ACL.

What do you do when an injury happens these days? Most doctors’ offices are closed to in person visits. You should avoid ERs if at all possible. So if you’ve been injured, now what?

There are good options. You can start with our Good To Go app, which can guide you through the severity of your injury. If it’s truly serious then an urgent care facility or ER is still a good option. Then there are video visits with orthopedic or sports medicine providers. Finally, it might just need a bag of ice, a little rest, and you’ll fine.

Yes, You Can Get Injured In a Home Workout

 My patient outlined above was the victim of bad luck, resulting in an acute injury. Most often though, injuries are either the result of doing too much too soon, or starting up an exercise you’ve never done before. Check out this amusing piece from the Wall Street Journal.

In any of those scenarios it’s possible to have various strains, sprains, and overuse injuries, or in the worst case to have a ligament or tendon tear, maybe even a broken bone.

How Bad Is It?

When you’ve been injured one of the first things you’ll want to do is get a general idea of how bad the injury is. There are various web resources available from academic medical centers such as the Mayo Clinic, and our mobile Good To Go app can help you with immediate point-of-injury decision support.

If you truly have a serious injury- what we call a Red Flag- then an urgent care facility or ER is still the right option. Be prepared for a lot of screening when you get there, and be prepared to wait.

Fortunately, most injuries are not as severe. We’d call these Yellow Flags. Your initial management is with RICE (rest, ice, compression, elevation).  If after a couple of days you feel that you’re not turning the corner to healing then consider a video visit with your local orthopedic or sports medicine group. Nationwide, a large number of highly reputable orthopedic groups are doing initial video visits. It’s not as effective as an in person visit but we can provide initial guidance.

You can also consider video visits with our Sideline Sports Doc clinical partners:

Stay safe and as best as you can, stay fit.

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