1st aid for an injury
If you have suffered an injury the action you take in the first 24 hours can, in most cases, vastly reduce your recovery time. The principles of M.I.C.E are simple and easy to follow advice which anyone can do.
M – Movement
I – Ice
C – Compression
E – Elevation
Movement – Gentle movement (within your pain-free range) is advisable, but full weight bearing on a sprained ankle should be avoided. For back strain, alternating between lying down and gentle walking can be of benefit. If the strain is minor, keeping active is vital for your recovery. If playing sport, there is often a temptation to ‘run it off’ but this will only lead to further injury and increased recovery times.
How does it work?
Gentle movement will help to improve the circulation to the affected area; reducing the build up of inflammation.
Ice* – apply an ice pack or cold compression to the area. Do this for 10 minutes at a time – anymore and you could cause further damage. NEVER apply ice or cold packs directly onto the skin, rather always ensure that they are covered with a layer of thin material ie. a tea towel. Cheap and easy alternatives to cold packs include bags of frozen peas or crushed ice in a plastic bag. Remember always to cover in a thin material to protect your skin.
How does it work?
Applying ice to an injury reduces excessive muscle spasm, reduces the pain, decreases the rate of cell death by slowing metabolic activity, and reduces bleeding by causing blood vessels to shrink (vasoconstrict), thereby reducing swelling.
Compression – this can be utilised for 24 – 48 hours following an injury. A supportive compression strapping can be applied using crepe bandage or tubi grip. It must not be so tight as to cut off circulation and you should allow for some swelling to take place.
How does it work?
Excessive swelling of a joint can significantly affect the function of that joint, applying the compression physically restricts the amount of swelling that can occur.
Elevation – Elevating the injured limb so that fluid drains toward the centre of the body will improve the drainage, reducing the swelling and subsequent pain associated with swollen tissues (oedema). For lower limb injuries raise the leg above the height of the hip, and for upper limb injuries raise the arm above the level of the shoulder. Elevation should be employed as often as possible in the first 48 hours following injury.
* Should I apply heat? This can be very comforting and when used at the appropriate stage of injury rehabilitation is beneficial. However, in the acute stages of an injury where there is torn tissue and internal bleeding (ie. bruising developing), then heat will exacerbate the problem. We use ice at this stage to reduce the swelling and pain occurring at that joint.
A note on pain relief – Paracetamol is the painkiller of choice as aspirin and neurofen can aggravate asthma, digestive problems. Do make sure that you only take the recommended dose and do not mix with other medicine (including cold remedies). If you have liver or kidney problems, or alcohol dependence, consult your GP first.
For a non-pharmacological alternative try arnica (either as a cream or tablet).
If there is a lot of swelling or bruising, the pain is unbearable or you suspect a fracture, you should consult your GP.
Visit your osteopath as soon as you are mobile for full evaluation and advice.
