Physiotherapy-matters.co.uk

Michael Rayner MCSP
Member of The Chartered Society of Physiotherapists
Registered with The Health Professions Council (HPC)

Please read below for a basic initial guide to treating an injury of recent onset.
There is no substitute for a diagnosis from a professional but initial injury of the limbs should always be treated using the PRICE principle:

Protect – the injured tissues from further undue stress that could cause further injury. If the injury is considered to be severe, do check with a hospital. You may need further examinations or supports, such as slings for the upper extremity, or walking aids, such as crutches for the lower extremity.

Rest – the area where possible. I know this may be difficult with day-to-day commitments, but rest will reduce the energy requirements of the area and avoid any unnecessary increase in blood flow to an already compromised area.

Ice – the area as soon as possible. Never use ice directly against the skin. You can use basic freezer bags filled with crushed ice, and then use something like cling film to lightly keep the bag in place. The ice will reduce the metabolic rate of the area and help constrict the damaged blood vessels. It is also a great pain reliever! Do not ice for more than 15 minutes at a time, as the body will then try to re-warm the area. Repeat icing every 2-3 hours if possible. Do not ice directly over a wound though. I would also advise not to take hot baths for the first 2-3 days, use only a moderately hot shower instead.

Compression – via use of an elastic bandage is more than adequate. Start compression beneath the site of injury and work above it, overlaping the bandage by half as you roll it off the reel and work upwards. Do ensure the bandage or support is not too tight, as remember, swelling will occur as part of the inflammation process. Check regularly for pins and needles, or loss of sensation around or beneath the joint. Keep the area compressed for at least 8 hours, and where possible the full 48 hours. Showering may be possible with a plastic bag tied around the area.

Elevation – of the affected area where possible, will lower blood pressure and help limit the bleeding. It will also encourage drainage of excess fluid through the lymphatic system.

Acute pain of the spine, especially the lower back, generally requires a slightly different approach.
Active rest is advised where possible, in the form of gentle functional movements, including walking. Heat (rather than ice) is often a temporary easing factor for spinal based pain, as it lessens the huge muscle spasm that often accompanies acute back pain. Body awareness and posture becomes of utmost importance, and slouching should be avoided, as it tends to aggravate the symptoms.

Please do contact me for immediate initial advice if you are unfortunate enough to be reading this with severe back pain. This will enable the most optimal recovery time possible.

see a wide variety of sports injuries as the Physiotherapist for AFC Wimbledon at training sessions and games. This is both behind the scenes and pitch-side. View my latest treatment/injuries/rehabilitations at AFC Wimbledon Football Club.

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