Skip to main content

First Aid for Joint & Muscle Injuries



First Aid for Joint & Muscle Injuries

THE R.I.C.E. RECOVERY FORMULA
REST: when an injury occurs, immediately stop using the injured area.

ICE: apply to an injured joint or muscle reduces swelling and bleeding by slowing blood flow to the area.

COMPRESSION: wrapping or tapping the injured extremity reduces swelling and gives extra support to injured tissues. 

ELEVATION: keep the injured body part above the level of the heart slow blood flow to the area and reduces swelling.


APPLYING ICE PROPERLY
WHEN: Ice or gel packs are the first choice of care during the first 48-72 hours following the injury.

HOW: The application of ice directly to an injured or painful area of the body can be quite a shock at first. To avoid this, apply the ice pack as follows: Apple the ice or gel pack over a towel which will allow for a gradual cooling and more comfort. Place the towel under hot (but not scalding) running water, wring out excess water and place the towel on affected area. 

FREQUENCY: Each application of ice/gel packs should be 20-30 minutes, with 3-4 applications per day.

WARNINGS: Never apply ice for longer than 30 minutes at a time, and not at all if the injured party is suffering from any of the following: frostbite, areas of decreased sensation, Raynaud's disease, severe circulation problems, Rheumatoid or gouty arthritis, or a worst-case scenario such as coma. Also do not use chemical ice bags that require shaking or have to be struck to be activated. Shaking and striking these bags may result in leakage of the active chemicals. The chemicals are usually caustic and make result in burns or other injuries. 


APPLYING HEAT PROPERLY  

WHEN: Moist heat may be applied 48-72 hours after injury. Heat increases circulation by dilating blood vessels and letting more blood into the area.

HOW: Moist head provides more soothing relief than dry heat. Gel packs, hot towels, hot baths, hot showers, whirl pools, steam saunas, and most heating pads are examples of heat with moisture.


For any comments, questions or concerns please ask us on our Facebook page! 

www.mysuperspine.com

Comments

Popular posts from this blog

4 Ways to Create More Energy

4 ways to Create More Energy Feel like you are running on empty? Energy is something we need to complete our daily tasks and those large stressful ones that pop up. Getting more energy is simpler than you think. Check out these easy steps…   1. Don’t worry about a thing – Don’t let what you cannot control, control you!  2. Chaos kills your passion – Freedom comes from organization. Take some time daily, weekly or monthly to organize your desk, your calendar, your computer, your car & your living space.  3. Extra boost in your food – Make sure you are eating breakfast every morning, even if you aren’t hungry. Stay hydrated by drinking 2-3 liters of water per day. Eating fiber will release energy at a slow steady rate.  4. Keep your nervous system balanced – Chiropractic adjustments help to reduce stress and worry, increase energy in your body and bring more joy to your life.  How do you stay energized throughou...

12 Facts on What Sugar Does to Your Body

Sugar The average American consumes 31 teaspoons per day! Here's what it does to your body: Blocks Serotonin (needed for proper sleep) Uses up valuable citamins and minerals (Vitamins B & C, Calcium & etc.) Causes dramatic rise and fall of insulin levels Leads to poor dental health Increases the risk factors for heart disease May contribute to ADHD in 20% of children Lowers zinc levels which can contribute to learning disabilities & sexual dysfunction Ferments in the intestines preventing a good immune response Increases inflammation & insulin levels H. Pylori attacks when the stomach is lined with the wrong sugar Gall stones indicate that you are making too much insulin  Excess insulin irritates the artery walls causing them to go into spasm which can result in high blood pressure. Chiropractic is a major part of a healthy lifestyle, so is nutrition. Did you know we do nutrition consultations in the office? We want to get you on the healthiest t...

How is your curve?

Have you had your neck checked by a chiropractor? A side view x-ray of the neck will show you the condition of your curve. Maybe you have already had one and have been told by the doctor that you have lost your normal curve or have forward head posture. If so, then read on to learn more about how important it is to correct this curve. What is Straightening of the Normal Cervical Lordosis a Big Problem? When you lose the normal neck curve, the weight of the head is no longer balanced by the opposing curve (kyphosis) in the upper back. This causes muscle power to be needed to keep the head upright. For example, in the picture to the right, the head is being held up by the muscles at the back of the neck, leading to overload where those muscles attach to the skull, causing headache pain. This also causes more weight to be transferred to the discs between the vertebrae, which can lead to more wear-and-tear disc degeneration.  How Does Straightening of the Normal Cervical Lordosis...