In addition to being a Doctor of Chiropractic, Dr. Hannie is also a CrossFit Level 1 Trainer & USPA Powerlifting Coach Practitioner. He competed for McNeese State University in the sprints and throws for the track and field team, throwing the hammer for 5 years after college. Currently competing in Olympic Weightlifting and powerlifting, he tied for 26th of all time in the World with 672 pounds for the squat (220 pound weight class).
Injuries can happen even when doing everything correctly. If you do anything long enough (running, CrossFit, powerlifting, weightlifting, Spin, Zumba, etc..) you will eventually get an injury. Even if the most athletic thing you do is get up from the couch, you will eventually get one! Most people do not know what to do or where to go when an injury occurs while doing something they love.
See a specialist, such as a chiropractor, that understands the demands of your hobby or sport. Preferably one that is or has been an athlete, and also performs some type of soft tissue therapy (massage, myofascial release, etc..). Someone who understands the demands of your hobby/sport will likely be more able to help than someone who does not.
As soon as you are able to perform PAIN FREE, start doing the movement that injured you. If not then start working the muscle/joint that was injured, BUT ONLY IN MOTIONS THAT ARE PAIN FREE! If you injure your back while deadlifting, your first rehab movement may be supermans. If you can still deadlift PAIN FREE, then maybe deadlifts with much lighter weight than you normally use can be done. Working the injured area without aggravating the injury will promote blood flow and help the injured area heal faster. Your specialist from #1 can help you chose the exercises and rep ranges that can be used to give you the quickest return to being 100%.
Practice patience! All good things come with time. The mental aspect of an injury is often more difficult to deal with than the physical. Do only what your body allows you to without pain. By pushing any further you are setting yourself up for re-injury, which means more time away from doing what you love. The worst thing you can do is make an injury worse!”