Acute injury( within 4 weeks)❓
🧐Do you know how to manage it
😩Injuries can be at home, work related, sports, or for any other reasons 🤷🏽♀️
👉🏼If they are not severe, then follow this guide to improve your symptoms.
Have you heard of POLICE regime❓
👉🏼P= 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.
👉🏼OL= optimal loading - Use the area of injury within your pain and functional capacity, do not start running if the ankle injury feels better.
🚶🏽Gradually start non weight bearing exercises then start walking in few weeks and then plan a run in future as weeks progress.
👉🏼I- 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.
👉🏼C- 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.
👉🏼E - 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.
❗️Also remember DO NO HARM
H- Heat
A- Alcohol
R- Running/(other form of activities on your injured area )
M-Massage
💊Take over the counter pain medication if the pain continues and if the function does not improve 📲Contact us for further information