Treating An Injury

If you suffer an injury such as a sprain, strain, muscle pull, or tear, immediate first aid can prevent complications and help you heal faster. One of the most important acronyms to remember if you get a sports injury is R.I.C.E. (Rest, Ice, Compression and Elevation). Using these 4 immediate first aid measures can relieve pain, limit swelling and protect the injured tissues, all of which help speed healing.  When an injury occurs the damaged area may bruise and swell and become inflamed. Healing occurs as the damaged tissue is replaced by collagen, perhaps better known as scar tissue.
R.I.C.E.

• Rest: Resting is important immediately after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively.
• Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes.
• Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.
• Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

After a day or two of R.I.C.E., many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your primary care physician or go to the emergency room, depending upon the severity of your symptoms.
Rehabilitation
Massage- Once the healing process has begun, very light massage may improve the function of forming scar tissue, cut healing time and reduce the possibility of injury recurrence.
Stretch-Gentle stretching can begin once all swelling has subsided. Try to work the entire range of motion of the injured joint or muscle, but be extremely careful not to force a stretch, or you risk re-injury to the area. Keep in mind that a stretch should never cause pain.
Heat- Heat may be helpful once the injury moves out of the acute phase and swelling and bleeding has stopped. Moist heat will increase blood supply to the damaged area and promote healing.  Taking a hot shower is a good way to warm any area.  Stretching after heat will involve less risk of injury.
Strength- after the injury has healed, a strengthening program should begin. Start with bodyweight and good form, and then slowly move up the intensity over weeks to what you can tolerate.  Remember patience is key.  It is not worth rushing back if the injury is not healed to reinjure and spend more time recovering.
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