05/04/2022
The physio has to go for physio!!!
Yes, I am injured. I ruptured fibres of my hamstring muscle 5 days ago and had my second treatment today with Chandelle Lombard Physiotherapy.
During this time of being on the other side of the treatment bed I felt it would be a good moment to share some basic yet important information regarding injuries, in this case related but not limited to sport. If the correct steps are taken right at the start it can make a huge difference in your recovery.
In this case of a muscle tear we practice the simple R.I.C.E method - Rest, Ice, Compression, Elevation. It is however also applicable in sprains eg the commonly twisted ankle as well tendon ruptures. Here's what it involves.
REST is self explanatory - it's injured so stop or limit the use of the area to allow for healing to take place. A simple concept yet important. I stuck to the bed for 2 days.
ICE - EXTREMELY Underrated! It's actually a therapy on its own called Cryotherapy (something for you Google lovers). Especially if there is swelling, immediate application of ice for up to 48hrs or until swelling stops is an easily accessible, simple way to CONTROL inflammation and limit internal bleeding and bruising. I cannot count the amount of times its helped me on and off the cricket field. I often get asked or hear about heat being applied. As much as heat also has therapeutic benefits it is not indicated here and that's another discussion.
COMPRESSION - Snug, but not tight bandaging also helps to control swelling and provide some comfort. If fingers or toes turn blue, it's too tight.
ELEVATION - The best method of elevation requires the injured area to be above the level of the heart in the lying position. This allows the downward pull of gravity to assist in the return of the tissue fluid from the swollen area back to the heart (circulation assistance). This will be most applicable for the limbs.
Next for those who require, medication can be used to control severe pain. Research has shown that use of anti-inflammatories is debatable. As much as PROLONGED swelling can have negative effects, this specific inflammatory response is our body's way of healing. Why be anti and stop it. You've already applied Ice to control. I normally wait for the 48hr period first.
In this case I used an analgesic muscle relaxant to reduce the spasm. Your pharmacy will give you advice on the choices of medication. For those in Pietermaritzburg, I use Newholmes Pharmacy. They are very helpful and always pleasant.
Thereafter an URGENT appointment with the physio (yours truly 😊), as soon as possible. Early intervention is vital!!! I luckily got an appointment with Chandelle within 24hrs. I will examine, diagnose and treat all in one go. At this point I'd like to say if you know you cannot get an urgent appointment and you suspect a fracture or other serious injury you should be in casualty now. 😝 Otherwise I will refer where necessary if needed. As physios, our techniques will facilitate the process of healing but we also give important do's and don'ts. Good advice is precious!
Being fortunate in having the above knowledge I'm finding an alarmingly quick recovery so far. I also feel that my year of attending the gym and a healthy diet is contributing. Another very important factor in the process of healing. Exercise and diet play a huge roll in your general health and therefore ability to bounce back when life's downs happens!
I hope you enjoyed this read and that you've learnt something. I'd really like to hear your comments, thoughts and questions so please do. Otherwise a share would be good as well!
Yours in health
Priyen
