Health Brief: How to Treat an Athletic Injury
Many common misconceptions are out there about taking care of an injury. Here are some simple tips that will speed your recovery from life’s bumps in the road.
Two Simple Acronyms to Remember:
PRICE stands for Protection, Rest, Ice, Compression, Elevation.
PAROM stands for Pain-Free Active Range of Motion.
Protection – prevent further injury by using a brace or staying off the injured part.
Rest – decrease or stop the activity of the injured part to fairly minimal levels.
Ice – cool the injured area for 20-30 minutes. Continue using ice until the pain and swelling begin to subside. Use ice for pain, heat forstiffness. Don’t reapply ice or heat until the body part has returned to its normal temperature.
Compression – using an elastic wrap can help reduce the swelling, reduce pain, protect the part, and provide needed stability for life’s activities.
Elevation – using pillows, a table, or a couch, raise the injured part until it is significantly above your heart. Do this for 10-30 minutes at atime.
Pain-Free Active Range Of Motion – while supporting the injured part, on a table for example, slide it back and forth without any strain or pain. The key is to move the joint or muscle without resistance, which will help reduce swelling, encourage natural motion, reduce pain, and speed healing.
What about anti-inflammatory medications? My recommendation is to minimize them unless the injury is disturbing your sleep. They do not actually help you heal, they block some of the pain and reduce some swelling but remember, swelling is a natural part of the healing process, and is only a problem when it persists continuously.
Be Smart and Be Well!
For more info call Kirk Sachtler at 775-787-3733.