10/28/2024
Stop Icing! Those acute soft tissue injuries
If you read the title of this brief newsletter and are wondering if it is a typo, the answer is no.
Let's use an ankle sprain as the example
Recent research has indicated that there appears to be no evidence that indicates that using ice, is superior to not using ice, in reducing pain or increasing function in the acute stage of a soft tissue injury like an ankle sprain.
For those of you who cringe at the idea of putting ice on your ankle sprain and prefer heat, you can now choose which ever feels better to use. If you want to continue to use ice, go ahead.
The R.I.C.E. acronym of Rest, Ice, Compress, Elevate has been replaced with PEACE and LOVE.
In the first 24-48 hours of the ankle sprain
P= protect
E= elevate
A= avoid anti-inflammatories like NSAIDS ( they can actually delay healing)
C=compression
E= education , avoid the use of medications to try to speed the healing process. Evidence indicates the meds actually don't speed the healing process. It is normal to expect 4-6 or 8 week recovery period.
In the 48- 72 hour period LOVE is used
L= load and reload, gently start using the joint and let pain be your guide, pushing through may re-injure.
O= Optimism is key, your state of mind will influence how you experience your pain. Positive mindset can reduce pain levels and support recovery.
V= vascularization (blood flow) is important in the healing of any soft tissue injury. Aerobic exercise using cross-fit activities is best at this stage. Stationary bike or pool work will increase circulation which contains the chemistry required for healing to occur.
E= exercises; begin strengthening, getting full range of motion of the joint and regaining the balance awareness of that joint. This can begin slowly and paced with how the soft tissues are healing.
What I offer, is Integrative Manual Therapy (IMT), Cranial Therapy, and Fascial Dynamic Manual Therapy (FDMT).
The therapeutic approach I offer is gentle and delivered through the clothes.
These therapies can stand alone or be combined, providing a comprehensive treatment solution.
Sandra McCarthy
134 Codrington Street, Barrie, ON, L4M 1S1
https://www.touchmatters.ca/
705 795 1047
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