08/02/2022
How to treat an injury as soon as it happens….PRICEM!!!
Over the last few weeks a lot of people have came to me with injuries that they’ve had for a week or two before getting any treatment.
Experts recommend that when a injury that effects a joint or muscle happens that the principle of P.R.I.C.E.M is used immediately as it’s particularly helpful during the first 24 to 72 hours. Of course this doesn’t mean that this is the only way to treatment and if in doubt go to the hospital to get check out.
What is P.R.I.C.E.M
P: Protect the area to prevent further injury, i.e avoiding weight-bearing use of the muscle or joint.
R: Rest is important to allow for the body to start the healing process. You should avoid activities that cause stress to the injured area to the point of pain as this may slow or prevent healing. Some movement, however, is beneficial as long as it’s not painful.
I: Ice refers to the use of cold treatments, also known as cryotherapy, to treat acute injuries. Ice is recommended with the intent to minimize and reduce swelling as well as to decrease pain. There are many ways to employ ice at home. The most common and most convenient is a simple plastic bag of crushed ice placed over a paper towel on the affected area. It is important to protect the skin and limit the cold exposure to 10 to 15 minutes. Cycles of 10 to 15 minutes on and 1 to 2 hours off are generally agreed upon as effective and safer than longer periods of continuous ice application. Skin sensitivity or allergy to cold exposure can occur. It may show as skin that becomes mottled, red and raised where the ice contacted the skin. If this is experienced stop the icing. Redness alone, however, is common and should go away after a few minutes.
C: Compression is the use of a compression wrap, such as an elastic bandage or support. This compression minimizes swelling and provides mild support. If you use an elastic bandage then applied it directly to the skin by starting a few inches below the injury and wrapping in a figure eight to a few inches above the injured area. Don’t make it too tight. The bandage or support should not cause numbness, tingling, or color change of the skin. It is generally best to remove or significantly loosen the elastic bandage or support for sleeping and to re-apply it the next morning.
E: Elevation is recommended to help reduce the pooling of fluid in the injured area. Controlling swelling can help decrease pain and may limit the loss of range of movement and possibly speed up recovery time. To elevate, the injured area needs to be higher then the heart, so propping your foot up on a pillow when you sit isn’t correct. Try to Elevate as much as possible and positioning the injury on extra pillows for sleeping is probably most effective in the initial 24 to 48 hours. If there is significant swelling, which continues after 24 to 48 hours, or if swelling recurs during recovery, then continue with periodic elevation.
M. Move the joint or muscle within its free range of movement. This may only be a few millimetres but it will help the joint/muscle to keep supple, allow the circulation, oxygen, nutrients and lymphatics to enter and aid with faster healing.
And of course come for a treatment after the initial 48 hours to really get you back to full fitness as quickly as possible.
Kirstie
KLB Massage Therapy
