Soft Tissue Injuries – Some Helpful Tips
May 11, 2011
I was surfing the internet in search of interesting subject to blog, and I came across this article which contained some interesting information about dealing with soft tissue injuries. I thought I would pass it on!
Soft tissue injuries, such as pulled muscles or ligaments and general strains and tears, are more common.
Follow these tips below for a speedy and healthy recovery.
1. Make sure you don’t aggravate the injury.There is a simple checklist you can follow using the initials H.A.R.M to guide you.
Heat: This can increase bleeding around the injury so avoid having a hot bath or shower.
Alcohol: This does the same, so avoid booze.
Return to activity: Try to allow 24 hours for the injury to settle down to prevent any further damage.
Massage: This can also increase bleeding around the injury so avoid any massage of the area affected.
2. Consider what kind of treatment is appropriate for your injury. For this we use the initials PRICER. Check them out below.
Protection: Use protective supports relevant to the area injured. This can include crutches, a sling, braces, splints and taping.
Rest: During the early phase of healing, rest prevents the area from becoming stressed. Try to build up movement over time.
Ice: Apply crushed ice in a damp towel to the skin for 20 to 30 minutes. Repeat every two hours until the swelling and/or “heat” from the injury has gone.
Compression: Put pressure on the injury as soon as possible. Try a Tubigrip pressure stocking or strapping, but remove it when sleeping and never compress with elevation.
Elevation: Raise the injured area above the level of the heart but NOT with compression.
Referral: If you are unsure of the injury, or if the problem does not begin to resolve within 12 to 24 hours, seek medical advice.
In some cases your injury may be more serious than you first realized. There are some tell-tale signs to look for. If any occur seek medical help.
1: Severe pain which does not subside.
2: Immediate and profuse swelling.
3: Deformity of the affected part.
4: Inability to take weight on the affected part.
5: Loss of function.
6: Noises grating or cracking at injury site.
Always remember to consult with your doctor at all phases of recovery from this sort of injuries.