pains and aches

Muscle Strain, Sprain or Injury – The RICE Protocol

Muscle Strain, Sprain & Injury: RICEStrains and Sprains - RICE Protocol

Muscle Strains or Muscle pulls often happen when you put a lot of pressure on a muscle or you push it too far, such as when lifting heavy object. Strains are more likely to happen if you haven't warmed up first, to get blood circulating to the muscles. They're also common for someone returning to a sport after a break or suddenly taking up rigorous exercises.
Sprains are caused by injuries, such as twisting your ankle. This kind of injury is common and can happen any time you trip or fall. One lady sprained her ankle when she was crossing a pot-holed road!
Muscle pain - no matter how you describe it - "pulled muscle", "muscle strain", "muscle injury" or "torn tear" the end result is injury to your muscle potentially resulting in muscle spasms, pain, weakness and reduced muscle performance.

Symptoms of Strain, Sprain or Injury
You can suspect a muscle strain or injury if you experience:

  • Pain
  • Swelling
  • Muscle tightness
  • Inability to fully stretch your injured muscle

What to do?
Treatment options vary depending on the severity of your strain or tear. Until you've been accurately diagnosed by a medical practitioner, RICE is usually very helpful.

What is RICE Protocol ?

RICE is used as the first treatment for many muscle strains, ligament sprains, or other bruises and injuries. RICE is used immediately  after an injury happens and for the first 24 to 48 hours after the injury. Rest, ice, compression, and elevation can help reduce the  swelling and pain and help you heal faster.

REST

After a muscle, bone, or joint injury you need to take some time off from your activities to allow your body to heal. For example, if you sprained your ankle, you need to not walk around or put weight on your ankle. You should rest the injured body part until it no longer hurts to use it or put pressure on it. You should rest the injured body part for at least 1 to 2 days. If the injury is serious, you may need to see a healthcare provider.

ICING

Icing helps control swelling and inflammation around the injured area. Ice should be put on an injury as soon as possible as early application usually helps the injury heal faster. Never put ice directly on the skin. Wrap a bag of ice in a towel or a piece of clean cloth. If ice is not available, use a cold water bottle.
Leave the ice on for 10-15 minutes then remove it for 10 minutes so the area can warm up to room temperature. You may repeat this process two to three times. Ice helps particularly during the first 1-2 days after an injury.

COMPRESSION

Compression helps limit swelling to the injured area. It also provides some additional support to the injured area. You may use a doctor's bandage, crepe bandage, a dupatta or even a piece of clothing to tie around the injured area. Be sure not to tie it too tightly. Putting it on too tight can cut off the blood supply to the area.

ELEVATION

Elevation is another way to help decrease swelling by using gravity. If you can, keep the injured part above the level of your heart. This helps blood go back to the heart. If you can't raise the injured body part above the level of your heart, at least keep it parallel to the ground.

When to seek Physiotherapy Treatment?
Returning to your routine activities or sport can be easy or complicated depending on the muscle affected. Some muscle tears such as hamstrings are notoriously difficult to get right. That's when it is very important to seek professional assistance. Ideally your physiotherapist should undertake at least:

  • an assessment of your muscle function, core stability and biomechanics to avoid injury recurrence.
  • a muscle rehabilitation program that incorporates components of strength, endurance, flexibility and speed that is specific to your routine activities or chosen sport.

If you suffer a muscle tear which fails to respond after a few days or continues to niggle, please contact ReLivaTM Physiotherapy & Rehab for more specific advice.

In case there is bleeding or shooting pain or excessive swelling or the symptoms do not subside after a day of RICE, you should see a doctor.

Readers are advised to use their own discretion while using the contents of this article. Please go through our Disclaimer and  Privacy Policy.

arthritis joint pain treatment

Arthritis – Do your Joints Pain?

The disorder commonly affecting the knee and other joints is called as Arthritis.

We commonly see our mothers or grandmothers groaning in pain when they try to do simple activities like getting up from the floor or climbing steps. Daily simple chores seem very difficult for them. They dread even the pleasant rains and winters as they are likely to experience increase in their aches and pains with the fall in temperature.

Arthritis is an inflammation of one or more joints. It is common in adults 65 and older, but it can affect people of all ages. There are many types of arthritis but most common types of arthritis are osteoarthritis and Rheumatoid Arthritis.

1. Rheumatoid Arthritis : It is an autoimmune disease in which the body immune system attacks the lining of the joint capsule, a tough membrane that encloses the joint parts known as synovial membrane. It is characterized by fluctuating course, with periods of flares and remission.

2. Osteoarthritis : It is a chronic degenerative disorder involves wear and tear damage to the joint’s cartilage. Enough damage results in bone grinding which causes pain and restricted movement and joint effusion.

Symptoms of Arthritis

The most common symptoms of Arthritis include pain, redness in the area, swelling,  limited movement & stiffness in the joint.

Unpaid attention to these symptoms can lead you to be under the surgeon’s knife.  But timely attention to the soft ringing of bells of your joints can help you deal effectively with your joint pain.

 

Arthritis, Joint pain : Facts, symptoms, Physiotherapy treatment

Treatment 

Physiotherapy is key to the treatment and management of arthritis.  It can help you to maintain independence through improving your mobility, strength and flexibility.

Used along with medication it can also help to minimise pain.

Physiotherapy for arthritis focuses on the reduction of pain and stiffness as well as increasing the level of movement and range of motion for the individual.

Our experts at ReLivaTM use a combination of modalities, manual therapy techniques and exercise and movement programmes to suit your specific condition. They will aim to reduce the swelling in the affected area along with making a strategy to control pain and stiffness. They will also devise simple exercise programmes that you can practise at home to help you build your strength and flexibility.

Physiotherapy uses a mix of Modalities

  • Heat treatments : These treatments produce heat within your body tissues. The application can be directed towards superficial or deeper parts of the body. The most common types of treatment used are infra-red radiation (heat lamps) and hot packs for superficial treatments.
  • Electrotherapy : These treatments produce electrical stimulation of your body tissues. They may be extremely useful in the treatment of both acute and chronic arthritis, where pain, swelling and muscle spasms are present. Physiotherapy exercise for Arthritis, joints pain
  • Exercise : A balanced programme of rest and exercise, and careful attention to joint posture is an important part of pain management, joint protection and maintenance of your joint function.
  • Manual therapy: Mobilisation and manipulation techniques are passive movements applied to a joint or soft tissue by the therapist in a specific manner to help restore full movement to a joint that is painful and restricted. Manual therapy is often useful in the chronic forms of arthritis and is often successful when other methods such as heat therapy and exercises have given little or no relief.
  • TENS : Transcutaneous electrical nerve stimulation (TENS) therapy is a commonly used electrostimulation method for relieving pain in rheumatoid arthritis.

 

Simple Tips to help avoid pain and stiffness:

  • Avoid staying in one position for long.
  • Avoid positions or movements that place extra stress on sore joints.
  • Avoid sitting on floor.
  • Modify your activities to make them easier.
  • Take proper rest when your symptoms are on a rise.
  • Try to lose weight if over-weight, as it reduces pressure on joints and alleviates pain.
Ask for a callback

Name Contact Email Message: I authorize ReLiva representative to contact me. I understand that this will override the DND status on my mobile number.