CARING FOR SPRAINS AND STRAINS

Engaging in summer sports can be a great way to get in shape. However, if you happen to injure yourself, your fun may come to an end. Many of us have at one point in our lives sprained an ankle or another joint while playing soccer, basketball or other activities. The injury may cause you to sit out of the remaining portion of the game or longer depending of the severity of the damage. If you do become injured do you know what to do? Do you continue to play? Do you stop and stretch? Go home and sleep it off?

Continuing to play through a sprain/strain can cause further damage to the area. Delaying care can also delay recovery. Early intervention is the key to rapid and full recovery and prevention of future recurrence.

For sprains and strains there are 5 simple rules that you can follow to help speed-up your rate of recovery in the first 72 hours of sprain (ligaments) or strain (muscle) injuries.

Follow the PRICE protocol:
P - PROTECTION. Protect the injured area from sustaining any more damage.
A sling or elastic wrap is most often used.  Avoid activities that aggravate the injury or
make it worse.

R - REST. Allow the injury time to heal.  Again, avoid activities that cause pain,
swelling or discomfort.  However, do not avoid all activities!  For example, if you injure
your shoulder, you may still be able to go for a walk.  Try to do some form of exercise to
keep up your cardiovascular levels and also prevent muscles from becoming weak.

I - ICE.  Ice should be applied to an injured area as soon as possible.  A bag of crushed ice or frozen peas can be wrapped in a damp towel to prevent burns.  Use the 10/10/10 method of ice application.  This means: 10 minutes of ice; followed by 10 minutes of rest without ice; followed by 10 minutes of ice again.  This should be repeated as many times as possible during the first 72 hours of injury.  If you notice a white area, stop icing immediately.  This could indicate frostbite.  If you have diabetes, vascular disease or any decrease in sensation, consult a health professional before applying ice.
Ice works to reduce pain and inflammation to your injured muscles, joints and tissues and may even slow bleeding if a tear has occurred.

C - COMPRESSION. Use a tensor bandage to wrap the injured area.  Ensure that the wrapping is not so tight as to cut off or impair blood circulation.  Compression is used to help stop swelling.  When wrapping, begin at the end furthest away from the heart.  For example, when wrapping an ankle, begin at your toes and work your way up to your calf.

E - ELEVATION. Try to raise the injured area above the level of the heart if possible, especially at night, by putting a pillow two under the injured area.  This uses gravity to help reduce swelling by draining excess fluid.

After the first 48 hours, slowly start to use the injured area again and continue icing for
another day.  You should gradually see improvement in your joint's ability to move without pain and support your weight.  If your injury is not improving by the fourth or fifth day, consult a chiropractor or other qualified health professional.

Chiropractors can help treat your sprains and strains.  Various treatment modalities may be used to help to decrease pain during the acute initial phases and during rehabilitation. Stretching and specific exercises may be prescribed to help prevent future injuries.  To increase mobility of the joint, mobilization and adjustment may be used. Your chiropractor will perform a complete examination to determine the best treatment protocol for you.

For effective chiropractic treatment for strains and sprains call  Mississauga chiropractor:

TEL: 647-234-3747    EMAIL: This email address is being protected from spambots. You need JavaScript enabled to view it.