01 Apr, 2020
If it is a recent injury - In General use a cold pack and PRICE Therapy. If it is an achy commonly recurring pain - in general use warmth In general stay mobile, but try not to provoke pain. If you are in severe pain and need medication, or are worried about the pain - you should contact your GP surgery, or call 111, or click here. If in doubt contact us at the clinic for advice. Cold Packs and PRICE therapy for recent Sprains and Strains Minor injuries, such as mild sprains and strains, can often be initially treated at home using PRICE therapy for two or three days. PRICE stands for protection, rest, ice, compression and elevation. P rotection – protect the affected area from further injury – for example, by using a support. R est – avoid exercise and reduce your daily physical activity. Using crutches or a walking stick may help if you can't put weight on your ankle or knee. A sling may help if you've injured your shoulder. I ce – apply an ice pack to the affected area for 10 - 15 minutes every two to three hours. A bag of frozen peas, or similar, will work well. Wrap the ice pack in a (preferably damp, but now soaking) towel, or use a gel pack sleeve if it has one, so that the ice pack doesn't directly touch your skin and cause an ice burn. C ompression – use elastic compression bandages during the day to limit swelling. E levation – keep the injured body part raised above the level of your heart whenever possible. This may also help reduce swelling. Hot Packs for Chronic Pain and Stiffness Heat treatments should be used for chronic conditions to help relax and loosen tissues and to stimulate blood flow to the area. Use heat treatments for conditions such as overuse injuries before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury. Never use heat where swelling is involved because swelling is caused by bleeding in the tissue, and heat just draws more blood to the area. Heating tissues can be accomplished using a heating pad, or even a hot, wet towel. When using heat treatments, be very careful to use a moderate heat for a limited time to avoid burns. Never leave heating pads or towels on for extended periods of time or while sleeping.