When you get injured, it's important to know when to rest and when to move. Resting an injured body part can help to reduce pain and inflammation, but moving it can help to improve range of motion and prevent stiffness. So how do you know when to do what?
Here are a few tips
If the injury is acute, rest it. An acute injury is one that is new and severe. Examples of acute injuries include sprains, strains, and fractures. If you have an acute injury, it's important to rest it for a few days to allow the body to heal.
Once the acute phase has passed, start to move the injured body part gently. This will help to improve range of motion and prevent stiffness. You can start by moving the injured body part through a full range of motion, but avoid any movements that cause pain.
As you heal, gradually increase the amount of movement you do. Continue to listen to your body and rest if you feel pain.
If you have any concerns about how to move your injured body part, talk to your doctor or physical therapist. They can help you develop a safe and effective exercise program.
Meet POLICE, the new RICE
We used to be advised to rest, ice, compress, and elevate. Experts now recommend we POLICE our injuries instead. The POLICE method is a more active approach to treating acute soft tissue injuries than the traditional R.I.C.E. method (rest, ice, compression, and elevation). It has been shown to be just as effective as R.I.C.E. in reducing pain and swelling, and it may even help to speed up the healing process.
If you have an acute soft tissue injury, you should follow the POLICE method for the first few days after the injury. After that, you can gradually increase your activity level as the injury heals. If you have any questions or concerns, be sure to talk to your doctor or physical therapist.
Here are some additional tips for following the POLICE method:
Use a cold pack or ice pack. You can wrap the ice pack in a towel to protect your skin.
Apply ice for 20 minutes at a time, several times a day.
If you have an elastic bandage, wrap it snugly but not too tightly.
Elevate the injured area above the level of your heart for 20 minutes at a time, several times a day.
Start moving the injured area as soon as possible. This will help to keep the tissues strong and mobile, and it will also speed up the healing process.
Listen to your body and rest when you need to.
Following the POLICE method can help you to recover from an acute soft tissue injury more quickly and easily.
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.