Okay so this week has brought me a few new clients with a few new injuries. Whether the injuries are new or old, they all have one thing in common, which brings me this weeks blog.
Initial Treatment - What really does that mean?
Well for back pain/headaches/strains/sprains/knee pain the list goes on - your initial treatment is all the same, and what makes this better is it is really easy to carry out!!!
Think back - have you ever heard of the R.I.C.E protocol? Yes? We are going to expand by adding two more letters. The P.R.I.C.E.R protocol.
- Stop the activity you are doing. This is to prevent further injury. For example, you have rolled over on your ankle playing football which has resulted in you having a very sore and swollen ankle. You can protect his injury by avoiding weight-bearing activities, whether this be by the use of crutches or a walking stick.
- Rest - Relax - Take it easy - however do not take this too literal. Yes avoid activities that are going to stress the injury and perhaps slow down the healing process, however gentle pain free Range Of Motion exercises of the injured joint have been shown to help speed up recovery.
- This is the use of cold treatments, its does not mean you must use ice, you can use other modalities such cold baths, cryo cuffs or even something out of the freezer. Cold therapy produces an analgesic response and helps to reduce swelling. It is recommended ice is applied for 10 minutes and then off for 10 minutes. Trying to repeat this for as long as you can. Note to remember - always have a piece of material between yourself and the ice pack/something out the freezer (reduces risk of burns).
- The use of a compression wrap or material that provides an external force to an area of the body. This aims to squeeze the area to minimise swelling and can also be used as a support. Notes to add - if discolouration/tingling occurs remove the bandage or loosen - do not sleep with the compression on.
- This also aids the reduction of swelling in the area. In turn keeping a good amount of range of motion which can be lost due to swelling and aiding to a quicker rehab time in total. This initial treatment is not too hard. All you have to do is try to keep the injured area above your heart by the use of pillows, stools and tables, or anything else you can get your hands on.
- This is essential in order to remodel the repair site as collagen fibrils have been laid haphazardly. This stage tends to be exercised orientated and with the help of a Sports Therapist we can ensure you are provided with the correct treatment/exercises to continue where you left off before you were injured.
So please remember the next time something is hurting or you fall P.R.I.C.E.R.