Name That Injury
Inflammation:
The body's first reaction to joint injury is inflammation. What happens
is that serum flows into the joint in reponse to an injury and the area
swells up. Think twisted ankle. However in areas like the shoulder or
larger joints the swelling is not as evident. RICE and see a Dr.
Impingement: This occurs at the top of the shoulder and can occur during swimming, throwing, upright row exercises with too heavy weight, The tendons of the rotator cuff muscles become irritated and inflamed. There is pain, weakness and a loss of movement at the affected shoulder. First step is to cease any type of exercise in the area. If there is still pain then seek the consultation of a doctor to see if surgical intervention is needed to repair.
Sprains: A Sprain involves a tendon or ligament. Tendons are bands of fibrous connective tissue that connect muscle to bone. Ligaments are fibrous tissue that connect bones to other bone. Sprains typically occur when the joint is overextended. First phase of treatment is RICE. If you are not able to do light exercise in 1 to 3 days, seek medical attention.
Strains: A strain is muscle or tendon pull or tear. It can be a simple overstretch of the muscle or tendon, or it can result in a partial or complete tear. A strain is caused by twisting or pulling a muscle or tendon. Once you have a Strain this area is weakened and you need to make accommodations to protect the area from future injury. Same as a Sprain do RICE and if you are not able to do light exercise in 1 to 3 days seek medical attention.
Bruise: We've all had them those annoying black and blue marks. A bruise is an injury of the underlying soft tissue or bone that does not break the skin. Tiny blood vessels are damaged or broken. The raised area or bump results from blood leaking from these injured blood vessels into the tissues as well as from the body's response to the injury. The amount of bruising may be affected by medications. Bruises start out reddish then blue or purple. It then changes to green and thenyellowish-brown. In general, the bruised area will be repaired by the body in two to three weeks. RICE and if the area gets firm, gets warm, or stays red seek out medical care to assure that there is not further underlying damage or infection.
Cramps: Annoying muscle cramps can be caused by many factors such as over flexing, dehydration, or different levels of heat related ailments. Cramps are sensations caused by muscle contractions or over shortening. Some people who are low in potassium or sodium will get leg cramps in the middle of the night. Stop the exercise and gently stretch the area. If the cramp is a result of heat or dehydration get into a cool area and drink water. If it is as a result of depletion drink water and consume either a potassium supplement or a food with sodium.Quinine is a effective for helping muscle cramps.
R.I.CE.- Your First 48 Hour Go To Treatment
Impingement: This occurs at the top of the shoulder and can occur during swimming, throwing, upright row exercises with too heavy weight, The tendons of the rotator cuff muscles become irritated and inflamed. There is pain, weakness and a loss of movement at the affected shoulder. First step is to cease any type of exercise in the area. If there is still pain then seek the consultation of a doctor to see if surgical intervention is needed to repair.
Sprains: A Sprain involves a tendon or ligament. Tendons are bands of fibrous connective tissue that connect muscle to bone. Ligaments are fibrous tissue that connect bones to other bone. Sprains typically occur when the joint is overextended. First phase of treatment is RICE. If you are not able to do light exercise in 1 to 3 days, seek medical attention.
Strains: A strain is muscle or tendon pull or tear. It can be a simple overstretch of the muscle or tendon, or it can result in a partial or complete tear. A strain is caused by twisting or pulling a muscle or tendon. Once you have a Strain this area is weakened and you need to make accommodations to protect the area from future injury. Same as a Sprain do RICE and if you are not able to do light exercise in 1 to 3 days seek medical attention.
Bruise: We've all had them those annoying black and blue marks. A bruise is an injury of the underlying soft tissue or bone that does not break the skin. Tiny blood vessels are damaged or broken. The raised area or bump results from blood leaking from these injured blood vessels into the tissues as well as from the body's response to the injury. The amount of bruising may be affected by medications. Bruises start out reddish then blue or purple. It then changes to green and thenyellowish-brown. In general, the bruised area will be repaired by the body in two to three weeks. RICE and if the area gets firm, gets warm, or stays red seek out medical care to assure that there is not further underlying damage or infection.
Cramps: Annoying muscle cramps can be caused by many factors such as over flexing, dehydration, or different levels of heat related ailments. Cramps are sensations caused by muscle contractions or over shortening. Some people who are low in potassium or sodium will get leg cramps in the middle of the night. Stop the exercise and gently stretch the area. If the cramp is a result of heat or dehydration get into a cool area and drink water. If it is as a result of depletion drink water and consume either a potassium supplement or a food with sodium.Quinine is a effective for helping muscle cramps.
R.I.CE.- Your First 48 Hour Go To Treatment
For many minor exercise related injuries you should.:R.I.C.E.
R - Rest. Immediately stop the activity to avoid any further damage. Do not engage in any activity for a minimum of 1-3 days.
I- Ice. For the first 48 hours ice the area for 15-20 minutes. Wait an equal amount of time and then reapply the ice again.
C- Compression. There is a fine line between compressing the injury to minimize swelling and cutting off circulation. You want the bandage to be snug enough to immobilize the area and keep it from further swelling, but too tight is dangerous. The area should feel supported and secure. It should not hurt more with the bandage.
E- Elevation. Try to keep the area elevated to reduce swelling by increasing venous return of blood to the circulation system.
If at any time your injury gets more painful seek out medical care from a professional.
M.E.A.T (Movement, Exercise, Analgesics and Treatments)
R - Rest. Immediately stop the activity to avoid any further damage. Do not engage in any activity for a minimum of 1-3 days.
I- Ice. For the first 48 hours ice the area for 15-20 minutes. Wait an equal amount of time and then reapply the ice again.
C- Compression. There is a fine line between compressing the injury to minimize swelling and cutting off circulation. You want the bandage to be snug enough to immobilize the area and keep it from further swelling, but too tight is dangerous. The area should feel supported and secure. It should not hurt more with the bandage.
E- Elevation. Try to keep the area elevated to reduce swelling by increasing venous return of blood to the circulation system.
If at any time your injury gets more painful seek out medical care from a professional.
M.E.A.T (Movement, Exercise, Analgesics and Treatments)
In
recent years there has been debate about whether M.E.A.T rather than
R.I.C.E. is a better and more efficient method of treatment. There is no
clear answer on this topic but some research has shown that a
combination of both help to bring healing to the area. This therapy is
best supervised by a professional who understands what movements and
exercises will work to help.
MOVEMENT - Gentle body movement to stimulate blood flow. One of the effects of movement is the generation of heat which increases blood flow.
EXERCISE - Do controlled and appropriate range of motion exercises for the injured area. If you have the use of a hot tub you may want to sit in it and VERY gently raise and lower or rotate the area in normal joint motion. If you do not, sitting in a bathtub under running warm water or setting up a beach chair in the shower to do some movements under warm running water will also help bring blood flow and aid in exercise movement.
ANALGESICS – Two natural elements that have shown themselves to help healing are bromelain (from pineapple), trypsin, chymotrypsin and papain (from papaya). Additionally over the counter meds such as Aleve and Advil are used-- be sure to check dosages so you don't take more than advised.
TREATMENTS – Seek out treatments that stimulate blood flow and healing. This can be the use of a tennis ball rolled on the area, the use of a
massaging heating pad,
professional massage, or more advanced procedures available from
medical professionals that stimulate the area and promote healing.
MOVEMENT - Gentle body movement to stimulate blood flow. One of the effects of movement is the generation of heat which increases blood flow.
EXERCISE - Do controlled and appropriate range of motion exercises for the injured area. If you have the use of a hot tub you may want to sit in it and VERY gently raise and lower or rotate the area in normal joint motion. If you do not, sitting in a bathtub under running warm water or setting up a beach chair in the shower to do some movements under warm running water will also help bring blood flow and aid in exercise movement.
ANALGESICS – Two natural elements that have shown themselves to help healing are bromelain (from pineapple), trypsin, chymotrypsin and papain (from papaya). Additionally over the counter meds such as Aleve and Advil are used-- be sure to check dosages so you don't take more than advised.
TREATMENTS – Seek out treatments that stimulate blood flow and healing. This can be the use of a tennis ball rolled on the area, the use of a
massaging heating pad,
professional massage, or more advanced procedures available from
medical professionals that stimulate the area and promote healing.