By Dr. Lonna Denny D.C. , San Francisco Chiropractor
White hot pain, are the only words that describe the sensation of his knee slamming into the front of my shin. Suddenly my leg became uncooperative, like it had a mind of it’s own, independent of what I wanted it to do. It refused to even bear my weight, let alone block or throw kicks. I thought, “ohhh, so this is why Muay Thai fighters like to throw repetitive kicks to the legs.” It’s nice to know I can experience a moment of insight in the midst of extreme pain. Within minutes my shin formed a large purple mass that seemed to engulf the front of my calf within the next few hours.
We all have experienced some soft tissue injury in one form or another. The immediate goal is to minimize the damage and decrease the pain as soon as possible. Provided this is is a minor injury and no bones are broken, no tendons or ligaments are torn, there are some things you can do that will make a difference in your recovery time. It goes by the acronym R.I.C.E..
R : Rest, it seems apparent, but most often this is the one people are most resistant to.
If you have an injury, do not try to “work through it”. This is old school thinking and leads to increased damage. Stop doing any class that is going to tax the injured body part. Now is the time to switch it up and try some of the low impact classes such as Yoga or TRX.
I : Ice, 15 minutes for every 2 hours, it reduces inflammation and deadens the transmission of pain.
C : Compression, use a soft brace over the injured body part. This adds stabilization to the joint and compresses fluid out of the injured limb. Ace bandages are o.k., but instead of trying to wrap yourself up like a mummy, try a simple neoprene (wetsuit material) slip on brace. They conform to the joint and apply pressure evenly. These are widely available at Walgreens. If you need something special, like a rib brace, call me.
E : Elevation, the injured body part should be above the level of the heart. This helps reduce swelling and promotes the return of blood from the injury site, through the viens, back to the heart.
In time it will heal. The objective is to have it heal right, and not have residual symptoms like stiffness and soreness from the build up of scar tissue. Of course, it’s also important that all of the bones are aligned where they are supposed to be. In joints that have many small bones, like the wrists or ankles, it is easy for them to become out of place after a trauma. This leads to constant irritation and further pathology. If you have questions or concerns regarding an injury, call us for a free consultation. We specialize in sports injuries and have the latest technology available to facilitate your healing ASAP. Optimum Health Chiropractic (415) 775-9100
