Injury Care

By Cristine Trypanis, PT

Acute injuries occur suddenly during activities. Examples of acute injuries include a sprained ankle, strained back, or fractured hand.

When you have an acute injury there are things you can do to minimize tissue damage, protect from further injury and promote faster recovery. The most important things to do in the first five days after injury are

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Protect the joint

RICE (rest, ice, compression,

elevation)

Resting an injury reduces pain and swelling, but knowing how long to rest is the key. Minor problems can quickly worsen if a joint or limb is used too soon. For the initial 24-48 hours after an injury you will want to rest, but after that modified activities can be started.

Ice is used to numb pain and reduce swelling. Best results are achieved if crushed ice, either in a plastic bag or a towel, is applied directly to the injured area. When using frozen gel packs, a damp towel should be placed on the skin prior to application. A good rule for acute injury management with ice is 15 minutes on, then approximately 15 minutes off, or until the skin temperature returns to normal temperature. However, smaller body parts (i.e. finger and more superficial injuries) require a shorter time for ice treatment.

Wrapping an injured joint with a tensor bandage compresses the tissues, which helps to decrease swelling. If your fingers or toes turn blue or become numb, the wrap is too tight, and should be loosened and reapplied.

Always apply a tensor wrap starting at the lower part of you limb and wrap in a direction that works towards your trunk; i.e. to wrap your knee you would start below your knee and wrap towards your hip. This directional wrapping encourages swelling to leave the area via the lymphatic system. Compression wraps should be applied as soon as possible after an injury, and should be rewrapped every 2-3 hours. Ice can be applied while the compression wrap is on. Sleeping with a compression wrap is not advised as numbness or lack of blood flow could occur without notice leading to damage of the tissues.

Lying or resting with the injured joint propped higher than your heart will also reduce swelling. This enables gravity to help with the lymphatic drainage.

Begin gentle range of motion as advised by your physical therapist.