Who Else Wants Independence from Injury and Pain?


It's July and summer is in full swing! Are you able to get out and enjoy the sun, sand and surf (or your outdoor activity of choice)? If your answer is no, keep reading! This post contains helpful information on how to reclaim your independence from injury!

RICE versus MEAT??

No matter your injury/pain location there are fundamental are ways to heal faster. It used to be RICE ~
  • Rest 
  • Ice
  • Compression
  • Elevation
It still can be for the first 24-72 hours after injury. Longer than that and you risk slowing your healing and prolonging your recovery. Ultimately you can't return to the activities you love very quickly! Try  MEAT~ 
  • Movement
  • Exercise
  • Analgesics
  • Treatment

Movement 

Ever sit too long at work, on a plane, in the car? Remember how you felt getting up?

Movement is just as important to healing as resting fatigued or irritated tissue. **Exceptions to Movement ~ if you have a broken bone or a torn tendon or ligament you should not move that body part ~ it needs to be immobilized until the proper treatment can be determined. The Key to knowing if you should immobilize . . . moderate to severe pain with movement or pressure or your brain say to you "that's not a good idea!".
  • Movement promotes healing by bringing nutrients to the tissues and taking cellular byproducts away for disposal. 
  • Movement ensures the tissues are gliding, not getting stuck and scarring down. 
  • Movement actually reduces swelling when done in a manner that does not irritate the tissues.
  • Movement keeps your spirits up while you recover.  

Exercise 

Speaking of keeping your spirits up ~ use exercise to get that endorphin rush. Find something you can do to get your heart rate up that won't impact your injury  
  • Upper Body Injured? Try Walking or Hiking 
  • Lower Body Injured? Try an Arm Bike or a Punching Bag 
  • Back Injured? Try a Reclined Bike or Abdominal Exercises. 
As your injury heals, your ability to exercise will increase. Lean into that ability to promote healing. Chose a variety of types of exercises to ensure the best recovery.
  • Aerobic
  • Agility/Coordination
  • Balance/ Stability
  • Flexibility/Mobility 
  • Strengthening
You need all of these to heal and prevent further injury.

Analgesics

Pain stops healing. Let me say that again . . . PAIN STOPS HEALING :) 

We know you have a high pain threshold, we know you have things to get done, we know that you are short on time, we know that it's easier to just do things yourself, and that it is hard to ask for help. BUT,  if you have pain with your injury, mediating the pain will get you back faster and allow you to perform better.

An analgesic is any oral or topical medication used for pain relief. If you have a preferred analgesic use it as recommended on the label. Keep in mind that medication needs to be taken as directed around the clock for 24-72 hours to have its full effects. 

"But Dr. Roxi, doesn't that just mask the pain?" Yup, but it will also cause a cascade of chemical events in your body to promote healing. Which is exactly what you want after an injury. 

Not keen on medications? Try the following:
  • Bracing/Taping ~ to immobilize the injury
  • Breathing ~  deep, slow abdominal breathing lowers stress and pain levels. 
  • Essential Oils ~ lavender, rose, bergamot, wintergreen, peppermint, rosemary, eucalyptus, chamomile. Apply with a carrier oil to your intact skin.
  • Elevation ~ specifically for throbbing pain.
  • Ice ~ for 10-15 minutes as often as needed but not more than once every hour or two. 
    • If your injury was over 72 hours ago you can try a contrast bath ~ ice for 10 minutes, then heat for 10 minutes alternate like that for 3 cycles (one hour total). Repeat this 3-5 times a day.
  • Mindfulness ~ mindful meditation has been proven to lower stress and pain levels 
  • Natural/Homeopathic Creams ~ Traumeel, Arnica, Tiger Balm, CBD creams.

Treatment 

Questions on anything we have discussed so far?  Seek treatment or consultation from your Physical Therapist! Hands down, guidance from your Physical Therapist is the BEST way to heal! We help active families suffering with nagging injuries, quickly and confidently return to the activities they love, even when nothing else has worked.

Next blog we will talk about Freedom From Pain! Please reach out with any comments or questions! 

Look forward to hearing from you, 

Dr. Roxi at Cairn Physical Therapy & Wellness



 



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