Hints after an Injury
OK, don't ask how I found this out, but I thought it might be helpful for some. It is derived from an information sheet put out by a hospital emergency room. Instructions In Case of Injury - SPRAINS (NO Broken Bones)
What you should know:
A sprain is caused when you have a sudden injury to a joint (wrist, ankle, knee etc.). You
probably should get an X-ray to rule out broken bones - at times a clean break can feel
no more (or less) painful than a sprain. MOST of the time a sprain should be well in 4 to 6
weeks [for an ankle, 6 to 8 weeks for a wrist] - WITH TREATMENT. You may have weakness/soreness for up to 6 - 18 months after injury.
Put ice on an injury for 15 to 20 minutes each hour for the first 1 to 2 days. Put the ice
in a waterproof (plastic works) bag and place a towel between the bag and your skin. Imersion
in a bucket of ice/water can work too, but take care not to over chill.
After the first 1 to 2 days, you may put heat on the injury to help lessen the pain. A heating
pad set on low, a whirlpool (or just a regular bath), or warm, moist towels for 15 to 20 minutes
of every hour -- continue heat treatments for 48 hours. The microwave heat packs can work too,
just be very careful not to over heat! Heat producin creams may give some comfort also.
Move your fingers or toes a few times an hour to prevent joint stiffness - AS PAIN ALLOWS.
For 48 to 72 hours keep the injury lifted above the level of your heart whenever possible to lessen
pain and swelling.
Activity - After the first 48 hours, you may walk as the pain allows, however rest for longer may
be reqired. Slowly use the injured part more as pain allows (NOT if you are still taking pain
killing medication though!)
An elastic wrap (ACE bandage) may help with pain. Take care the wrap is not TOO tight so as to cause
numbness or tingling.
Contact your doctor or place of treatment if:
Brusing, swelling or pain gets worse.
Fingers or toes beyond an in injury feel cold when you touch them (but this doesn't apply if
you have just taken ice off!)
Fingers or toes beyond the injury are numb or blue.
After about 3 or 4 weeks -As your pain allows- begin treatment by exercise of the injured area.
Do not work like a body builder, but rather more like a yoga instructor. Movement emphasizing
stretching, range of motion, - lightly loaded movements for as long as you are able to do so
without causing pain or further injury.
Good Luck!
