When an acute soft tissue injury occurs (muscles, ligaments, tendons), inflammation will start. The initial inflammatory response will depend on the amount of damage to the soft tissue. Inflammation is normal and necessary as part of the healing process, but there are a few things that you can do to reduce inflammation. It will not stop inflammation, but will reduce the amount and reduce pain. By following PRICE, you can aid the healing process.
Protection– You should try to protect the injury from further damage. Part of this will be rest, which will be covered next. But also, the use of crutches or supports may be necessary to protect the injury. By reducing the risk of further damage, you can reduce the recovery time.
Rest- As with protection, by resting you will limit any further damage to the injury. If you continue to use the injured body part, there is a risk of making the damage worse. Also, inflammation can increase and lengthen the recovery time. It might not need total rest. “Active Rest” is suitable in some injuries. This means that you may be able to do some exercise such as cycling or swimming. You should visit a qualified therapist for advice on which exercises can take place.
Ice- Applying ice to the area can help reduce inflammation and reduce pain. It is important to cover the ice pack in kitchen roll or a thin tea towel to avoid cold burns. Applying ice for 15 minutes every 2 hours can aid recovery.
Compression- Applying compression to the injured area can help limit swelling. It can also offer mild support to the injured area. A tubigrip or compression tape will provide suitable compression. Compression should be taken off at night and only used during the day.
Elevation- Elevating the injured area above the level of the heart can help in swelling reduction by aiding drainage.
Applying PRICE treatment as soon as possible after injury can help reduce your recovery time. The recovery of your injury will depend on the injured area and the extent of the injury.
Remember- everyone is different, and all injuries are different. This article is for information only and does not constitute advice for your injury. You should consult a qualified therapist to accurately diagnose and treat your injury. You can book in with one of our experts at The Treatment Lab by calling us on 01908 766425.
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