Am Sore, What Now?
23 July 2012
So you are out and about doing your day to day activities, maybe you turn the wrong way and pull your back. Maybe you go over on your ankle.
The question is, 'What now??'
A lot of people would start with the R.I.C.E procedure. Anyone who has done first aid will have done this. It's Rest, Ice, Compress and Elevate.
This is very good advice in general on a whole and is the first thing I think about when at sporting events. But this approach is not right for every injury.
So now you're asking me, “So what do I do?”
With the more severe injuries like sprained ankles, the R.I.C.E procedure is perfect so rest immediately, ice to calm the swelling and inflammation. Compress and elevate to help control swelling.
On the less extreme injuries, only you will know what is correct. Let me explain. This may seem like a pretty easy answer but your body already knows what to do. It's telling you every second what's sore and what feels good.
Basically if it feels good, do it, if it feels sore, don't do it.
If you can move the area, then move it but if it's too sore, don't! When you feel pain with moving the affected area in the first three days, especially sharp pain, you are only aggravating the injury further and preventing it from healing so this is the time to rest.
So listen to your body. If you can move the injured area, move it but of course don't over do it. You still want to take it easy. If it's sore to move it, don't!
Because the injury is fresh, ice should work as there may be inflammation and swelling but read my previous blog on, “Heat or Cold?”
(If the pain is extreme and doesn’t ease off, always consult your General Practitioner)