Female Focus
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I know I have covered this before but felt I needed to again following a few recent cases where this would have lead to a better outcome.
Your immediate action following an injury: RICE
When an injury occurs there may be pain, swelling, bruising or even bleeding. This is due to the tissue damage causing bleeding in the small blood vessels.
However, the body often overreacts to sudden injury resulting in more inflammatory fluid accumulating than is necessary for healing. This fluid contains a protein that turns into replacement ‘scar’ tissue - too much can
prevent the structure returning to normal with stiffness and increased risk of re-injury. Anyone experiencing an injury should carry out the following instructions immediately and for up to 3-5 days after injury.
Apply the RICE formula; a tried and tested treatment for reducing pain and swelling and preparing the body for the next stage of your recovery. Most injuries such as muscle strains, sprains and fractures heal faster when RICE is used immediately following an injury.
The acronym RICE stands for; Rest: Forcing yourself to go on when there are signs of an injury is not only damaging to the tissue but also unwise. It prevents healing from taking place and may prolong the injury. Rest lowers the energy needs of the area, avoiding increase in blood flow, ensuring protection of the area. Ice: It helps constrict the blood vessels limiting bleeding and reducing the swelling. Cold provides short-term pain relief. An ice pack or even a pack of frozen peas, maybe wrapped in a damp towel and placed on another towel on the skin should be applied but never apply ice directly to the skin, and do not leave on longer than twenty minutes. Compression: This also reduces the swelling which occurs when blood and other substances rush to the site of an injury. Applying a compression bandage snugly over the injured part gets rid of the swelling and reduces the pain as well. The area should be compressed a minimum of six inches above and below the site of injury, It should be flexible enough to allow circulation to continue. Elevation: Resting with the injured part above the level of the heart is the best means of relieving swelling. It helps lower the blood pressure and therefore limits bleeding. While sitting, you should elevate the leg on a chair or stool. If it is the arm, you may use pillows or cushions. Use pillows when lying in bed for either the arm or leg.
It is important to avoid HARM during the first 48 hours after treatment. H – Heat (hot bath, sauna) A – Alcohol R – Running M – Massage For any injury, it is important to check with your physiotherapist or doctor as soon as possible. Mild injuries may need no further intervention than the above, but this decision should be made by a professional.
This article is for information purposes ONLY and should not be used as a diagnostic tool. Always consult with your medial adviser or G.P. on all medical matters. Should you require any further information, have any other question that you may want answered or would prefer a one to one FREE consultation then please contact Kevin 966 765 686 or 605 306 129 or email
physicaltherapyclinic@yahoo.com.
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