5 basic steps to remember for sprains, pulled muscles, and minor aches and pains
As the warm weather becomes the norm, many of us are increasing our outdoor activities. Whether increasing our sports-related activities, enjoying the peaceful enjoyment of gardening, or exploring what our beautiful planet has to offer through travel, our bodies are often subject to major traumas or minor repetitive traumas.
Many of our body or spinal health concerns are caused by minor, repetitive traumas. These are constant daily emotional and physical stresses placed on our body through various activities. We are often unaware of these activities.
To the contrary, major traumas are solitary occurrences—we can pinpoint when, how, and what happened. The one where you bent over at the waist to pick something up and you felt that “twinge,” “pop,” or “pull.” Or the time where you were playing with your kids and you couldn’t stand up afterwards. You feel an immediate onset of neck or lower back pain. When you experience this, just remember to P.R.I.C.E. it.
PROTECT
Any time you experience a new injury, protect the area from further damage. Limit specific activities that aggravate your condition for the first 24-48 hours. Use a splint or brace for injuries to your arms, shoulders, elbows, or hands. If it’s a neck or a lower back injury avoid weight-bearing activity (walking, running, or standing) for long periods of time.
REST
Allow your body to start the healing process, which begins immediately after your injury. It is recommended to begin appropriate treatment to the injured area to ensure proper healing and to avoid more advanced chronic dysfunction and pain.
ICE
Heat or ice? That’s a question we always get. Generally, if you experience a new injury with an immediate onset of symptoms, apply ice to the injured area for approximately 20 minutes. Remove the ice for at least 40 minutes before re-applying the ice treatment. Do this within the first 72 hours of the injury. This will decrease the pain and help reduce inflammation and muscle spasms. Three days after the injury, apply heat for approximately 20 minutes at a time. Remove the heat for at least 40 minutes before re-applying the heat.
COMPRESSION
Apply pressure with an ace bandage wrap, for example, to the area as often as possible to reduce the accumulation of inflammation. Make sure you do not apply the compression to tight. This typically applies to arm or leg injuries. Consult with your doctor regarding compression.
ELEVATION
Elevate the injured area above the heart. This applies to middle- to lower- arm injuries and middle- to lower-leg injuries.
As with all rules of thumb, these guidelines apply to most scenarios. Certain injuries call for immediate treatment. Consult with your doctor for the most appropriate action.
We often hear, “Doc, I am not sure how it happened. It’s been going on for weeks/months/years. I have tried everything, and I can’t put up with it anymore.” That’s OK. Many of us don’t know the cause of our symptoms, including those of low back or neck pain. We often can’t pinpoint a specific activity or traumatic event which started our symptoms. These scenarios are often repetitive minor traumas or chronic poor posture, which leads to significant pain and our inability to do the things we love to do.
Regardless of your situation, the important step to take is to find out the cause of your problem. Many conditions have similar symptoms or warning signs. Be sure to consult with your chiropractor or medical doctor to find out the cause of your problem before you decide on the solution. It is always best to know the source of your problem and the potential aggravating activities which may be preventing you from getting better.
As you enjoy the beautiful weather, make sure you take care of your body and spine. They are the only ones you’ll have.
Always, consult with your doctor regarding any of the above-mentioned advice. Circulation disorders, tumors, infection, pregnancy, or other conditions will prohibit you from using some of these guidelines.
For more information:
Discover Chiropractic & Rehabilitation
678-456-9122
2360 Bethelview Road, Suite 104
Cumming, GA 30040
www.spinalhealthandrehab.com
