• Wayne

The First 24 Hours

Injury happens all the time, little bumps here and there, a tumble playing with the kids, an injury while out playing sports, many other ways it can occur.

It's not all sports either, in fact most injury happens in the home.

So what do you do to give yourself the best possible chance of recovery ??

Well the most recent evidence suggests the P.OL.I.C.E method as being the most optimal.

So lets take a look at how it comes together.


Protection of the injured area can take many forms, a crutch, a brace or other supports would be plenty. Number 1 priority right now is to prevent further damage, number 2, get back to pre-injury condition.

Optimum Loading

This is a little trickier and where the magic happens, loading is basically putting a force into a muscle or tendon, so think squeezing a tennis ball, now if you have no injury you can squeeze that ball as hard as you can, therefor loading the arm muscles, with an injury that's not so easy so we need to find the optimum level of squeeze to promote active healing, each person will have a different tolerance level to loading, ideally a physical therapist will lead this and help to get you back to pre-injury condition.

There's no black or white for this, the goals of the person will determine the direction of the treatment, a football player will have a different goal then a non athletic person who twisted their ankle falling from the kerb. A good rehabilitation program will include a thorough assessment, stability training, strength training, manual soft tissue work, motor control, massage, nervous system recovery, balance and visual therapy and specific movement process.

These will all fall under Optimum Loading and with the help of your therapist will make the basis of your rehabilitation to pre-injury levels.

Ice / Compression / Elevation

These 3 all contribute to healing however there roles are limited. Each can and will be used throughout rehabilitation and in the first 24 to 72 hours. Ice and Elevation are great for the first 24 hours and help with pain and encourage fluid to move through the body. Compression can be used as a support and to help prevent some swelling of the area.

Rest is also a factor however this should be limited to avoid adaptations that might not be beneficial, too much rest and inactivity can hinder recovery and encourage adaptations to how the tissues perform. Without challenging the injury you run the risk of long term adaptations that can take a little longer to undo.

Hopefully you've got some useful information from this, if you know someone who might benefit from this please pass it along.

If you think I can help you in your goal to get back to your pre-injury condition don't hesitate to contact me or book in for an assessment.

Wayne Halloran Neuromuscular Physical Therapist 0851702791 wayne@bodyworksptfn.com https://www.bodyworksptfn.com/book-online - Wayne Bodyworks Unit 25 Johnstown Business Park Waterford, Ireland #physicaltherapy #physio #massagetherapy #massage #rehab #personaltrainer #pain #injury #psychosocial #nervoussystem #bodyworks #keepmoving #chronicpain #sport #waterford #pain

#injury #rehabilitation #book #therapy

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