General Tips Strain

Heavy Sprain/Strain

1. Avoid HARM in first 48 hours:

Heat – avoids hot baths saunas or heat packs.
Alcohol – avoid drinking alcohol as this increase the risk of swelling and bleeding
Running – or any other form of exercise
Massage – avoid prolonged massages as this will increase the risk of swelling and bleeding.

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Heavy or light Sprain/Strains

2. PRICE therapy

P: Protection- Protect the injured area from further injury by using a support.

• How to Make A Sling

• How to Bandage A Hand

• How to Bandage A Sprain

R: Rest: the injured area for first 48 hours (2 days)

I: Ice: Wrap frozen peas/vegetables packet in a towel and apply for a duration of 15 mins every two to three hours for first 48-72 hrs (2-3 days) or one can use a cold compress (those sensitive to temperature change should not use it) or cold medicinal product (freeze spray or patch) if suitable.

C: Compress the area.

E: Elevate: Keep the injured area raised above heart level (use pillows/cushions where possible).

After 48 hours

• One can try to move injured area to the best they can (early movement is important even if restricted).
• If not possible don’t force yourself (see a medical doctor for further advice).
• Don’t rest your muscles for too long as this can cause stiffness and weakness, start with light stretching as soon as possible and slowly increase ones level of activity.
• If one has joint pain one can continue to use ice method above (please talk to your Medical Doctor if it is not an hairline fracture as this can take 6-8 weeks to heal), however if one has muscle pain,  heat therapy is best as it will help to bring blood circulation to the area  for healing.
• One can apply heat gels/packs/sprays/ hot water bottle/hot towel if suitable. Person who have sensitivity to temperature (i.e. increase risk of burns) should use in caution examples include:
  • Deep vein thrombosis
  • Eczema and/or Dermatitis (or any hot, red , swollen skin condition)
  • Diabetes
  • Multiple sclerosis
  • Vascular diseases
  • Any neurological conditions , which cause pain, numbness, tingling sensation and/or nerve damage.

• Don’t use painkillers as a preventative, only to treat condition.
• Make sure the equipment you are using is safe and working properly; if you attend a gym make sure you receive an induction from a qualified instructor.
• Ask for professional and safety guidance if in any doubt about your exercise or sporting technique and/or any physical activity one will do
• Wear protective clothing and use the right equipment. e.g. shin pads, ankle/elbow/face/head protectors/wrist/linear supports/exercise belts/padding for your particular activity
• Make sure one warms up properly and cool down exercises when doing strenuous
  exercises. Take care especially if you have been inactive for sometime or very unfit
  and have recently recovered from an operation or injury and/or suffer from back trouble.
• Air conditioned rooms can make muscles tense and prone to injury.
• Lose weight if overweight
• Eat a healthy diet
• Tonic water is good source of quinine and it may help if one has muscle cramps.
• Citrus fruits are thought to make rheumatism worst. Potatoes, tomatoes, aubergine and peppers have been shown to slow down the repair of body tissue in rheumatism.
• Achieve a good posture (cushion on seating), avoid hunching shoulders forward, stop slouching and move around regularly.
• Achieve good posture (ankle pain). Change shoes, wear lower heels, check back of shoe heels, wear shoe insoles
• Products are available to help with mobility.
• Protect injured area with a support (use as little as possible, one does not want to rely on it, unless specialist states otherwise).

• • How to Make A Sling

  • How to Bandage A Hand

  • How to Bandage A Sprain

• One needs to exercise the affected joint to decrease the chance of muscle weakness, joint problems and joint diseases. It will also help one to lose weight and improve confidence which is vital in joint healthcare. Exercise as soon as you feel your joint has healed, if unsure talk to your pharmacist or your physiotherapist.
• Local sports centres and physiotherapist services may provide specialist service for joint care.
• Have an exercise programme (avoid heavy weights, heavy objects), consider swimming and cardiovascular exercise, but talk to a health professional first.

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If long term injury or pain

• Upper limb fractures whether operated or not may have a recovery time average of 9 weeks, i.e.
  • Finger phalanx (finger bones), distal radius (wrist joint)
  • Metacarpal clavicle (bones in hand, not fingers)
  • Scaphoid (one of the carpal bones on the thumb side of the wrist, just above the wrist joint)

• Lower limb fractures whether operated or not may have a recovery time average of 27 weeks, i.e.
  • Ankle
  • Metatarsal (group of five long bones in the midfoot, located between the tarsal bones and the phalanges)
  • Toe phalanx
  • Tibial shaft (shin bones)
  • Fibula  (Calf bone)

• Decrease stress to injured area:
• • Aromatherapy
  • Pilates
  • Tai-Chi
  • Yoga
  • Acupuncture therapy

• Consider specialist techniques:
  • Osteotherapy
  • Physiotherapy
  • Spinal manipulation (back pain)
  • Manual therapy course
  • Chiropractic or deep massage
  • Consider Tens machine products (electrical stimulation)
• Try a hot/cold compress (please note those sensitive to temperature changes should not use it)
• Be positive, mood can make a huge difference to how pain is perceived.
• Avoid stress
• Have regular breaks
• Sleep well but not too long!

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Neck and/or Spine Injury

• Do not preform any self diagnosis tests (one does not want to damage the spine any further) and see a healthcare professional immediately.

Finger and/or toe

• Mallet finger, a common problem (particularly sports players), is an injury to the tendon at the tip of your finger and/or toe . You may find yourself unable to completely straighten your finger and/or toe , and it may droop at the top.
• Do the above if in pain, make sure it is not fractured (hospital) and one will need to see their medical doctor to consider  if a tendon can tear or detach from the finger bone.
• A splint may need to be considered for a length of time (six weeks) to allow the tendon to heel.

Ankle

• If one believes they have hurt their ankle heavily this should be investigated by an healthcare professional as soon as possible as the structural support of the ankle is very strong and any damage that has occurred could be serious.

Test to consider are:

• The Talar Tilt Test
• Anterior Drawer Test
• Ottowa Ankle Rules

Ankle exercises to consider once heeled:

• Please click Physiotutors exercise tips
• Please click for ‘Ask ‘Doctor Jo’ exercise tips

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Natural treatments and tips (DR Axe)