Protect the injured joint, muscle, nerve or tendon from getting worse by using strapping or a brace. Splints can also be used to prevent movement of the injured area and provide support in an effort to minimize the tissue damage. Immediately protect the area until you are able to get to a medical professional.
Protection also includes resting the limp using crutches for the legs and a sling for the arm. We use it to ‘immobilize’ your limbs, by restricting movements and preventing you to use it. Warning: relocating a dislocated shoulder by pulling on it can pinch a nerve or block a blood vessel
Forcing yourself to go on when there are signs of an injury is not only damaging to the tissue but also unwise.”No pain, no gain” does not apply here. It prevents healing from taking place. Rest is important to allow the injured muscle, tendon or ligament to reattach and heal. Avoid any activity or movement that produces or brings on the pain for the first 3 days. After that, you need to start moving or other problems will develop.
If you are unsure what to do, rather contact us and we can guide you.
Cold provides short-term pain relief by limiting the bleeding around the injured tissue. The bleeding from ruptured arteries and veins will cause an increase of pressure surrounding the injured tissue which will also decrease the blood flow around the injured tissue. The first priority is to stop the bleeding as fast as possible. Wrap an ice pack or ice cubes in a towel, wet the towel and place on the skin. Never apply ice directly to the skin (it can cause burns). Apply the ice for 15 minutes on, 20 minutes off. Repeat 5 times per day for the first 3 days.
Initially the ice will cause the superficial arteries and vein to constrict and close up. This will prevent the blood seeping out into the surrounding tissue. You will also experience a redness and ‘warm’ feeling after the ice as been applied. This is when the body reacts by sending cells to clean up the injured tissue and start repair.
Warning: Never apply heat (and heat rubs) to an acute injury in the first 48 hours. The heat encourages bleeding and could be detrimental if used too early.
Using a Compression bandage, elastic strapping, neoprene sleeve or brace will reduce the bleeding and swelling which occurs when cells and other substances rush to the site of an injury. Applying compression will also help to prevent the blood from pooling in you limbs and reduce the pain. Take care not to have the bandage too tight, as it will restrict blood flow.
Resting with the injured part above the level of the heart is the best means of relieving swelling. In order to effectively use gravity, the injured area must be above your heart to assist in the drainage of excess swelling. For example lie on your back with your foot resting on a chair to drain your legs.