Sprains and strains to muscles and joints happen to all of us and for most they are a painful, but temporary reminder to be a little more careful. Prompt action can help your body to heal faster and may prevent further injury or prolonged pain.
Strained or ‘pulled’ muscles often happen when we over exert untrained muscles, train without properly warming up or trying to go beyond a joint’s natural flexibility. Sometimes we feel the pain straight away, however some injuries might not cause pain until later on. What can you do?
Remember RICE? (Relative rest, Ice, Compression and Elevation), we now use PEACE & LOVE which is rather a long acronym but bear with .......... we as Osteopaths do use this to guide you through the healing process.
Remember RICE? (Relative rest, Ice, Compression and Elevation), we now use PEACE & LOVE which is rather a long acronym but bear with .......... we as Osteopaths do use this to guide you through the healing process.
Protect
The first thing to do if you feel pain is to reduce the offending activity – pain is usually your body’s way of telling you that there is something wrong that needs your attention. It can be normal to feel a little sore after exercises for a day or two, but if it is more than this, pushing through the pain is rarely beneficial.
However, movement does stimulate the healing process so stay as mobile as you comfortably can. Try to keep the joint moving through a comfortable range of motion, without forcing it to the point of pain. This will help to encourage blood flow and keep your joint flexible whilst it heals. This is particularly relevant for back pain as gentle exercise, such as walking, can help. You should slowly build your activity levels up as soon as your symptoms begin to resolve and as soon as you are able.
Elevation
If the injury is in the lower limb (knee or ankle), elevating the area a little can make it easier for your body drain fluids that might accumulate around the area, causing swelling. For example, if you’ve hurt your knee, sitting down with the knee raised on a low foot stool may ease your pain.
Avoid anti-imflammatories and ice!
No more defrosted bags of peas and no ibuprofen, you can use paracetamol for pain relief
Compression
Gently applying a compression dressing may help to temporarily support the injured joint and reduce swelling, though remove this immediately if there are signs that this is reducing the circulation to the area (numbness, pins and needles, the skin turning white or blue etc).
Education
Listen to your body, avoid too many medical interventions, be patient and let nature play its role.
and (when you are ready)
Load
Let your pain guide you through a gradual return to normal activities. You should slowly build your activity levels up as soon as your symptoms begin to resolve and as soon as you are able.
Optimism
A positive and confident approach to movement post injury gives you optimal chances of recovery.
Vascularisation
Choose pain free cardio exercise this will help to encourage blood flow to the repairing tissue and keep your joint flexible whilst it heals.
Excercise
Keep moving through a comfortable range of motion, without forcing it to the point of pain. The aim is to restore mobility, strength and proprioception by adopting an active approach to recovery.
Seek Medical Attention
If you have pain that can’t be controlled with over the counter painkillers, can’t put weight on the injured limb, experience paralysis or loss of sensation or the swelling is very bad seek help from your local A&E department, urgent care centre or telephone 111 for advice.
Your Osteopath can help.
If the pain or swelling fails to improve within a week, a visit to an Osteopath may be beneficial. They will be able to assess the injury, advise you on the correct treatment, guide you through some self help and can provide some specific manual therapy which may help with a speedier recovery.
Your Osteopath can help.
If the pain or swelling fails to improve within a week, a visit to an Osteopath may be beneficial. They will be able to assess the injury, advise you on the correct treatment, guide you through some self help and can provide some specific manual therapy which may help with a speedier recovery.
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