13/02/2025
TODAY'S TEACHING ON SOFT TISSUE
Soft Tissue Injury: What to Do & What to Avoid
Soft tissue injuries (sprains, strains, and bruises) are common in sports, daily activities, and accidents. Quick and proper care can prevent complications and speed up healing.
Follow the P.R.I.C.E Principle
✅ P – Protect
Avoid further injury. Use bandages, slings, or crutches if needed.
✅ R – Rest
Allow the injured area to heal by limiting movement. Avoid activities that cause pain.
✅ I – Ice
Apply ice wrapped in a cloth (not directly on the skin) for 15-20 minutes every 2-3 hours in the first 48 hours to reduce swelling and pain.
✅ C – Compress
Use an elastic bandage to wrap the injured area firmly but not too tight to control swelling.
✅ E – Elevate
Raise the injured limb above heart level when possible to reduce swelling and pain.
What to AVOID (H.A.R.M) in the first 48-72 hours
❌ H – Heat: Avoid hot water, heat packs, or massage, as they can increase swelling.
❌ A – Alcohol: Drinking alcohol can slow healing by increasing swelling.
❌ R – Running/Exercise: Avoid stressing the injured area too soon.
❌ M – Massage: Do not massage a fresh injury, as it may worsen swelling and bleeding.
💡 Seek Medical attention if
If pain and swelling do not improve after a few days.
If you cannot move or bear weight on the injured limb.
If there is severe bruising, numbness, or deformity.
Your Recovery, Your Strength! 💪🏾
Stay safe and heal properly. Share this with friends and Family's
