Acute injury( within 4 weeks)â
đ§Do you know how to manage it
đŠInjuries can be at home, work related, sports, or for any other reasons đ¤ˇđ˝ââď¸
đđźIf they are not severe, then follow this guide to improve your symptoms.
Have you heard of POLICE regimeâ
đđźP= Protection - Protect the area from getting re injured. When we suffer from an injury it is advised to prevent the area from the activity which caused the injury.
For eg- If you twisted your ankle, then it is better to keep the weight bearing to minimum for the first few days to avoid re-injury.
đđźOL= optimal loading - Use the area of injury within your pain and functional capacity, do not start running if the ankle injury feels better.
đśđ˝Gradually start non weight bearing exercises then start walking in few weeks and then plan a run in future as weeks progress.
đđźI- Icepacks do not help with stopping the swelling. It might however numb the area and help with reduction of pain and improves the healing process.
đđźC- Compression when applied to the area of injury helps with swelling. Remove it 2-3 times a day for exercises and movements. Try not to wear it at night thus not restricting blood supply to the area.
đđźE - Elevation- When the area is elevated above heart level this helps with swelling as well as drainage of substances in the swollen area to improve healing.
âď¸Also remember DO NO HARM
H- Heat
A- Alcohol
R- Running/(other form of activities on your injured area )
M-Massage
đTake over the counter pain medication if the pain continues and if the function does not improve đ˛Contact us for further information
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