Injuries? Rehab related Exercises..
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just post so we can help.. thanks guys
lastresort
Posts: 1,116
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BOOM!!! wahahaha..FIRST TIP: eto naman kasi usually ung nangyayari sa gym settings so here's how you address an acute injury..
What is the RICE Technique?
The R.I.C.E technique is the gold standard treatment of acute sporting injuries.The most important time in the treatment of acute sporting injuries is in the first 24-48 hours. When soft tissue damage occurs, for example, when a muscle tears, blood vessels rupture and the injury site begins to swell. This increase in blood volume in the area can cause cell death by what is known as secondary hypoxic injury. Thus, every effort should be made to control excessive bleeding.
The R.I.C.E technique involves all the components that are needed to prevent further injury to the damaged site immediately after the injury has been sustained. If applied correctly and in time the R.I.C.E technique can greatly reduce the recovery time of the athlete. In order to have a full understanding of the therapeutic mechanisms behind the R.I.C.E method, a knowledge of the body's intrinsic reaction to tissue damage, the inflammatory response, is needed. The letters R.I.C.E are abbreviations for:
* R-Rest
* I-Ice
* C-Compression
* E-Elevation
Each component functions to help limit swelling and decrease pain of the injury.
REST
Rest is the first line of action for any sporting injury. It does not only refer to a prolonged period of time following the injury but also relates to resting immediately from sporting activities. An athlete must know when to stop training -repetitive minor injuries can commonly result in a large scale injury that could have been prevented by adequate rest and treatment.
If an injury is sustained during sporting activity some athletes have a tendency to 'run it off'. This implies that with increased exercise the pain and injury will simply go away. In a lot of cases, nothing could be further from the truth. It may be possible that by continuing to exercise the athletes pain may seem less intense. This may be due to a number of factors. During exercise, nerve fibres that respond to mechanical signals such as touch can over-ride the impulses from the pain nerve fibres- a phenomenon known as the pain gate theory. In addition other factors such as the player's mentality can all play a part in over-riding the pain- however the tissue itself is still damaged and continued activity could cause serious further injury.
ICE:
Ice therapy also known as cryotherapy is one of the most widely used treatment modalities used for acute sports injuries. It is cheap, easy to use and requires little time to prepare. The application of ice to an injury,in the acute phase can substantially decrease the extent of the damage. It achieves this in a number of different ways:
1. Decreases the amount of bleeding by vasoconstriction into the injury site and so lessens swelling
2. Reduces pain
3. Reduces muscle spasm
4. Reduces the risk of cell death by decreasing the rate of metabolism
Ice is usually applied to the injured site by means of a bag filled with crushed ice which is wrapped in a damp towel. The ice should be left in place for approximately 15-20 minutes. A more detailed overview on the correct use of ice therapy and the indications for its use are available on the application page.
COMPRESSION:
Applying compression to a wound has the effect of preventing excessive swelling occurring and should be applied for about 24-48 hours from the onset of injury. Compression of the limb functions to increase the pressure within the tissue thus narrowing the blood vessels. This slows down the inflammatory process and so prevents excessive edema building up within the joint. This edema, when present, can severely affect the functional ability of the limb. Compression can be applied by a number of means.
* The most effective of these is by using a compression bandage which is an elasticized tube-like bandage that simply fits around the affected limb. The advantages of the compression bandage are that it is easy to apply and the elastic provides the sufficient pressure needed to stop some od the bleeding in the area.
* Alternatively a regular bandage can be applied to the area however care should be taken not to over-tighten the bandage as this will contribute to tissue death. If the peripheral limbs become discoloured or become cold then it is possible that the bandage is too tight. Bandaging should begin below the injured site with each layer overlapping the underlying layer.
* Compression can also be applied with the ice-pack itself, either manually or by wrapping the ice pack in bandage.
Elevation:
Elevation of the injured limb allows gravity to draw the fluid away from the injured site. This aids in decreasing the swelling and so can decrease pain associated with this edema. In lower limb injuries try and keep the ankle above the level of the hip. Upper limb injuries can be elevated by use of pillow or sling. The injured limb should be elevated for as long as possible throughout the day for the first 48 hours.
Wag niyo ipapahilot ung injured part!! It will just aggravate the condition.. And worst baka may FRACTURE ka na hindi mo alam tapos IDIDISMANTLE pa lalo nung manghihilot..Everybody can post naman eh.. kasi I'm also open for ideas.. baka kasi limited na din ung alam ko at may mga bago ng hindi ko alam so everyone can help and be INFORMED di ba. PEACE
Up for this fafa last!
Naalala ko nung college ako, na sprain ung ankle ko sa soccer na PE namin. Namamaga lang siya nung gabi pero nung pinahilot ko kinabukasan di ako makalakad LOL.
Pero nung nakapag train ako ng Basic Life Support and First Aid training sa Red Cross dun ko din natutunan na never mo ipapahilot.
Un lang medyo contradicting ang turo sa 3 training na na-attendan ko, ung iba RICE technique ung iba naman Hot then cold compress.
So ngayon in my case sprained shoulder, i can move it na pero me konting "ouch" pa when I try to reach something above me or simply stretching my arms up in the air. Ung ginagawa ko pa rin kasi ngayong is I still restrict my left shoulder movement and pag uwi ko sa gabi Salon pas sa magkabilang side front and rear delts. Ok lang ba to?
thanks paps, hindi ko pinacheck sa doctor eh. Pero it's a lot better than 2 weeks ago, hindi na nakaka bother ung pain pero me slight discomfort pa pag sa mga ganung range ko siya inikot. Gusto ko kasi mapabilis ung healing process sana by weekend makabuhat na.
Di naman ako nags-skip sa rotator cuff un lang binigla ko kasi mag dumbbell press ule after 2months of standing BB military press.
BTW stupid question, kailangan ba sa specialist or pwede na gen practitioner na doctor magpacheck up pag sa mga ganitong injuries?
@dalts
Nagpa check-up ka paps?Sakin kasi pwede ko na rin i-train pero me nararamdaman pa ako slight discomfort pag tinataas ko ung kamay ko. heheheheh
mas ok ng dumiretso sa specialists kung alam mo ung pupuntahan mo. kaso minsan pag mga healthcards kasi kailangang pumunta ka muna sa mga GATEKEEPERS which is the general medicine.. tapos tsaka ka nila rerefer for appropriate treatment and diagnostics
Kung sa private paps? NO healthcard company ko eh
Na sprain ko wrist ko last Friday. Medyo nag subside na yung pain. Di ko na treat kasi di ko alam kung ano gagawin. Late na tuloy kung mag ice pa ako ngayon. Now I know na.
oo paps, nag ask ako sa PT. rehab nga tawag nila eh. dapat daw bago mag workout i stretch daw. papa stretch mo, and sabi sakin wag daw complete rest dapat daw buhat padin pero magaan lang para daw hindi ma stuck up ung masakit.
paps anong stretching exercises maganda? Ma try nga
Precisely my point dun sa isang previous post ko when you encounter an injury. Most doctors will advice you to rest the injured part completely which is counter productive as it will cause atrophy.
Blood should be kept flowing on the injured part to aid on the recovery and to avoid muscle scarring from what I've read from Ripptoe.
You can try band pull aparts, face pulls (pro & sup), tapos run your fingers going up to the wall as high as you can reach. Check diesel crew onj youtube they have very helpful shoulder rehab exercises.
If you wish to consult a specialst go to Dr. Canlas of St. Lukes sports related injuries dept. since he handles national and pro athletes and would not give you the generic "complete-rest-til-the-pain-is-gone" BS.
eto din bro stretching bago mag buhat...
http://www.youtube.com/watch?v=luoiGpT4PJ8
nice link brotha!
ginagawa ko yan sir pag mag chest at shoulders workout ako, ramdam mo iinit yung bandang gilid ng kili kili mo at sa may chest. tapos parang ok na magbuhat ng maayos kase uminit na ung part na un eh...
I see, di kasi talaga nagpapadoktor ever. LOL di ko naman kaya un paps sakit naman siguro ng pa consult ke dr. sa st. lukes heheheh.
Takot kasi ako before sa previous experience ko eh. Pero ive changed my mind na
thanks!
@dalts
Salamat sa link paps! yeah!!!
Just did the stretching exercises by papa dalts! Very good indeed! sarap ng feeling gumaan ung feeling ko sa shoulder!
may question pala ako, ano ba magandang whey na no carbs and low calories?
Kelan lang ngaka torn soleus calf muscle ako sabi agad ng doctor ipa cast daw for 5 weeks. Ako naman teka di naman buto yun na nabali bakit i-cast???
So tanong agad ako sa PL coach namin sabi nga nya no need at try to promote blood flow lang sa injured area then hot compress. Ayun after 3 weeks ok na.
Oo paps, pero halatang halata na nawala rin ung felxibility ko lalo na sa shoulder part kasi dati nung payat ako nagagwa ko tong mga to e. Laking ginhawa nga siya agad
ISO whey alam ko zero carb un paps.
@mighty
Un ang problem ko dito sa new company ko walang healthcard kaaasar nga eh
Cast? LOL, grabe naman un!
Buti sir me seasoned ka talagang napagtanungan, at na share mo din samen hehehehe