First Aid for Muscles
For the fast and healthy recovery of your muscle injury
RICER and NO HARM
Should be used immediately after a muscle strain or sprain and up to 3 days after depending on the seriousness of the injury.
These are used to stop swelling and reduce bleeding within the muscle and surrounding tissue and to make the area feel less sore.
If they are not used and the area swells and bleeds alot it can cause more damage to the muscle and surrounding tissue making the injury worse and longer to recover from.
RICER
Rest - Take time and rest in a comfortable position where the injured area is supported
Ice - Place ice over the injured area for 20 minutes every 2 hours for the first 48 hours after the injury(depending on severity) This will reduce the swelling, reduce the bleeding in the muscle and make it feel less sore.
Methods
Ice in a platic bag or wet towel
Ice block wrapped in a towel
Bag of frozen peas wrapped in a towel
commercial cold packs
Immersion in icy water
****Caution Ice should not be placed directly on the skin. It shoulde be wrapped in a towel befor being put on the area so that the ice does not burn the skin
Young children have a lower tolerance to ice.
Compression - a firm bandage over the area will help keep the swelling and bleeding to a minimum
Elevation - elevating the injured area above the heart will reduce swelling, bleeding and pain and is a good oppertunity to let it rest
Refer - check the area out with your local doctor to find out if there is any serious injury that may require further treatment
NO HARM
NO HEAT - No sauna, spa, hot water bottle, hot shower, linament rub. Heat will cause further swelling leading to further tissue damage and longer healing time
NO ALCOHOL - Alcohol increases swelling leading to further injury of tissue and longer recovery time
NO RUNNING / ACTIVITY - This goes hand in hand with RICERS Rest
NO MASSAGE - Massage will increase the blood flow to the area causing swelling, and will also flush out blood which is initially required for healing. Massage is appropriate after the acute stage of injury, about 3 days, when it will aid in strong and healthy new tissue being formed and will decrease the severity of scar tissue.
THE BIG QUESTION ? - Heat packs or ice????
Ice straight after a muscle injury to reduce inflamation
Ice will reduce swelling, reduce blood flow to the area and reduce pain and should be used immediately after an injury along with RICER and NO HARM to prevent further damage and encourage a FAST AND HEALTHY RECOVERY
Heat to relax stiff and sore muscles
Heat increases blood flow to an area, decreases pain and muscle spasm and increases the flexibility in the muscles. it can be used to relax muscles and relieve stiffness and pain.
Heat should not to be used on an acute injury as it will cause further swelling leading to further tissue damage and a longer healing time
For the fast and healthy recovery of your muscle injury
Remember RICER and NO HARM
*Rest
*No activity
*Compress
*Ice and no heat
*Elevate
*Stay clear of alcohol
*See your Dr. about the need fro further treatment
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Call Terri Love on 43898072 Mobile: 0412043898
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First Aid for Muscles