Dealing with injuries
Most people have experienced painful muscle pulls, yet
when it comes to treatment, deciding on the best course of action can
be puzzling. This article describes tendinitis and bursitis (two painful
conditions that affect muscles); gives tips on how to talk to a health
care practitioner about an injury; and explains when to treat with heat
versus ice.
Tendinitis and Bursitis
Tendinitis and bursitis are two common musculoskeletal conditions. Tendinitis
is inflammation of a muscle tendon. Tendons lie at the ends of muscles,
where they attach to bones. If a tendon is inflamed, acute or chronic
pain occurs with movement of the muscle or joint. Bursitis is inflammation
of a bursa. Bursas are fluid-filled sacs surrounding joints or muscle
tendons; these sacs function to guide and lubricate the muscles and
joints. Symptoms of bursitis include severe pain, especially in response
to touch or movement, and limited range of motion. Health care professionals
diagnose tendinitis and bursitis by palpating, examining and taking
a history of the injury.
Fortunately, if tendinitis or bursitis is not severe, it
may heal without any long-lasting effects. Complete healing time can
range form two to six weeks, depending on the severity of the injury
and adherence to a good treatment plan. Restoration or proper joint
motion, rehabilitative stretching and strengthening, and physical therapy
are extremely effective. These treatment methods help alleviate pain,
prevent tissue scarring, and return the injured area to as close to
normal function as possible. An injury is less likely to heal completely
with competent care.
When You're Injured
When you get injured, it's best to consult a reputable health practitioner
who knows about musculoskeletal health and injuries. Receiving a specific
diagnosis for you injury is important. Ask if the injury is a muscle
strain or tear, a tendon pull, a ligament sprain or an irritated bursa.
Don't settle for a general diagnosis, such as, "Something in your
hip is inflamed." Ask for specific treatment and get the name of
the particular muscle, bursa or ligament involved. Muscle names can
be long and difficult to pronounce. If you're not familiar with the
name your doctor gives you, have him or her write it sown so you can
look it up later.
What if you can't get immediate help? Remember the acronym
"RICE" for strains and sprains:
Rest the affected area and avoid further injury.
Ice the area for at least 10 minutes every two to three
hours to decrease pain and swelling.
Compress the area with an elastic bandage or wrap to minimize
swelling.
Elevate the area to facilitate fluid drainage from the
injured site.
Ice Versus Heat
Determine whether to use ice versus heat by keeping in mind the condition
of the involved tissues.
Ice. Ice numbs the area, reducing pain.
It also constricts blood vessels, limiting blood supply to the injured
site. This action decreases swelling. Ice can also decrease muscle spasms.
If an area is painful to move or swells after exercise, use ice. The
best way to use ice is to apply a pack to the painful area for approximately
15 minutes every two hours following an injury. For general irritation,
use an ice pack two or three times a day. If the cold is too intense,
use a towel between the ice pack and your skin.
Heat. If an injury is in a more advanced
stage of healing"usually after four or five days"heat is recommended.
Again, keep in mind what heat does to an area. Heat increases local
blood supply, bringing healing cells to the area and potentially relaxing
tight muscles. Use moist, hot towels or microwavable heat packs for
no more than 10 to 15 minutes several times a day. If the heat becomes
too intense, put a towel or piece of clothing between the heat source
and your skin. Never sleep on a heating pad.
If an area swells after use, it probably wasn't ready to
be worked. Youshould generally rest and ice an injury for 48 to 72 hours,
but this really depends on the severity and degree of damage.
Of course, preventing injuries before they happen
is best! Properly stretch and warm up before placing any physical demands
on your body and pay attention to what you body is telling you. Stop
exercising before you feel pain or discomfort.
This handout is a service of IDEA, The
Health & Fitness Source, the leading organization serving personal
trainers, exercise instructors, and business operators. Visit IDEA's
website at http://www.ideafit.com.
This article was provided by GHF.
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