How to do first aid for sprains exercises,2010 ford edge prices used,homemade remedies for erectile dysfunction zoloft,level 5 first aid training cape town university - Review

Strain or sprain would have been familiar to those who love to exercise or physical activity . Someone said if the sprained ligament ( rubbery muscles attached to the bones and joints in place binding ) in the knee , ankle , hand , elbow , or other joints suddenly stretched so that no fibers are strained , even broken or torn .
Sprains often occur in the muscles or joints tendons are stretched or sudden circumstances that do not sit in flux , causing the muscles to become rigid . When an incident occurs, Sprains first aid are , the RICE ( Rest , Ice , Compressio , Elevation ).
Then given ice ( ice ) which means compressed sprained area with ice , instead of with warm water . Keep in mind also that if the strain do not directly massaged or massaged , because it can cause swelling enlarged . A sprain occurs when the ligaments, which hold bones together, are overstretched and partially torn. Do not move a child whose injury involves the neck or back, unless he or she is in imminent danger. If the child must be moved, apply splints around the injured limb to prevent further injury. If the injury involves the neck or back (even if there is no pain), do not move the child unless in imminent danger. First aid for sprains and strains includes rest, ice, compression, and elevation (known as RICE). Ice packs (or cold compresses): apply for up to 10-15 minutes at a time every few hours for the first 2 days to prevent swelling. Compression: wear an elastic bandage (such as an ACE bandage) for at least 2 days to reduce swelling. Your doctor may recommend an over-the-counter pain reliever, such as acetaminophen or ibuprofen.
The first part will focus on the soft tissue injuries that a bodybuilder or strength athlete may incur and the important first steps one should take to ensure a speedy recovery. Please keep in mind that asking “some dudes I know at the gym” does not constitute medical advice! Also, it is important to note that injuries to the head, neck, face, or spinal cord; bone fractures, breaks, or injuries with excessive bleeding, are beyond the scope of this article and may require immediate medical attention. Tendon: Fibrous connective tissue serving for the attachment of muscles to bones and other parts.
Ligament: (Joint Ligament) A band or sheet of strong fibrous connective tissue connecting the articular ends of bones, binding them together and facilitating or limiting motion.
Strain: A trauma, tear, or rupture to the muscle or musculotendinous unit from violent contraction or excessive forcible stretch.
Grade I: overstretching of a few muscle fibers with less than 10 percent actual fibers tearing.
Grade II: a partial tear of the muscle fibers usually between 10 and 50 percent of the fibers (some clinicians consider only 10 to 30%).
Some clinicians consider that there are 4 grades, with a grade 3 strain being a severe tear but not a complete rupture of the muscle and fascia, and a grade four stain is a complete tear, with no possibility of healing without surgical intervention. Grade I: mild injury caused by an overstretching or slight tear of the ligament with minimal pain, swelling and little or no loss of function. Grade II: a moderate injury that causes partial tearing of the ligament with bruising, moderate pain and swelling. What you do during the first few minutes after an exercise injury or sports injury will greatly determine how well you recover. It will help alleviate the bleeding around the injury site and the resultant swelling and pain. A commercial first-aid kit specifically made for athletics can be purchased at a reasonable price for the individual. When any sort of damage occurs to the soft tissues, like a strain or sprain, the body immediately goes into a process of repair. You see, when a muscle is torn, you would expect that the body would repair that tear with new muscle.
Now this might not sound like a big deal, but if you have ever suffered a soft tissue injury, you'll know how annoying it is to keep re-injuring that same old injury, over and over again.
When scar tissue forms around an injury site, it is never as strong as the tissue it replaces. When an injury occurs the body responds by sending large amounts of blood to the injury site.
After the first 72 hours most of the initial swelling will have subsided and you can start with some gentle active rehabilitation techniques.
The most effective treatment at this stage is the use of heat and massage, but including light, gentle static and passive stretching exercises after your heat and massage treatment will help to dramatically speed up the recovery process. Light activity will not only promotes blood circulation, but it will also activates the lymphatic system.
To complete your recovery and remove most of the unwanted scar tissue, you now need to start two vital treatments. Physical Therapists accomplish this aim by using a number of activities to stimulate the injured area. Ultrasound, or TENS (Transcutaneous Electrical Nerve Stimulation) simply uses a light electrical pulse to stimulate the affected area.
Secondly, to remove the unwanted scar tissue it is vital that you start a course of deep tissue sports massage. Either find someone who can massage the effected area for you, or if the injury is accessible, massage the damaged tissues yourself.
I guarantee that right now most of us are walking around with soft-tissue adhesions, scar tissue, trigger points, etc. The RICE regimen is still the standard reaction to acute sports injuries like strains and sprains. Appropriate movement and even stretching during the chronic phase of an injury can shorten healing time and reduce scar tissue formations.
But during the acute phase even more than the later healing stages movements and stretching can potentially aggravate the injury if you don't know what you are doing. Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Passive stretching is very similar to static stretching; however another person or apparatus is used to help further stretch the muscles.
The important point to remember during this phase of the rehabilitation process is light, gentle stretching. The aim of this phase of your rehabilitation will be to regain all the fitness components that were lost as a result of the injury.
Without this phase of the rehabilitation, there is no hope of completely and permanently making a full recovery from your injury. PNF stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. Once you're over your injury and have started to regain the fitness components that were lost during the injury process, it's time to focus on making the injured area stronger and more flexible that it was before the injury occurred. Dynamic stretching uses a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement.
There are some common tip-offs you should recognize as warning signs that you have an injury that needs your attention. When you sprain your ankle or have a similar injury, tissue is stretched and torn, and swelling occurs.
The sooner you attend to swelling after an injury the better, and the best approach is to apply cold directly to the injured area right away.
The use of cold as a treatment is as old as the practice of medicine, dating back to Hippocrates. The length of time you apply cold will vary depending on the method and location of the injury (see specifics below). For best results, apply cold at regular intervals throughout the waking hours of the day, allowing a few hours between treatments.
Weaknesses: A shortcoming is getting the bag to contour to the curves of the body for maximum application. Weaknesses: Cold gel packs will cool the skin faster than ice bags and so deserve greater caution.
Strengths: Chemical cold bags stay at air temperature until squeezing the bag and mixing the chemicals produces cold.
Application time: Because the temperature is not that low, a 30-minute application should not be a problem, and the bag can be applied directly to the skin. Strengths: Immersion entails placing the foot, hand, or elbow in icy water filled with crushed ice or ice cubes. Weaknesses: Body parts besides the foot, hand, and elbow do not lend themselves to immersion, because too much of the uninjured area is exposed to the cold.
Weaknesses: The cold tends not to penetrate as deeply nor last as long as the methods listed above. Application time: When applying to bony areas such as the ankle, apply for only 7 to 10 minutes. To maximize the benefits of cold therapy, think RICE: rest, ice, compression, and elevation. People with problems in the blood vessels near the skin should avoid cold therapy, especially those with Raynaud's phenomenon (a condition in which the blood vessels in the fingers, toes, ears, and nose constrict dramatically when exposed to cold and other stimuli).
Sometimes its difficult to identify whether it is a sprain or fracture  medical advice should be taken in these situations .
For fractures one  needs to visit hospital, but before visiting ,  make sure the injured person is  kept still and the injured portion of body is  supported by hands or being bandaged . Definitely, what a great website and enlightening posts, I will bookmark your blog.Best Regards!



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DISABILITY Disability Services Pathfinder Our interactive Pathfinder will help you find services and support for your child with disability. DISABILITY A-Z Disability From ABI to vision impairment, our Disability Reference has reliable information on conditions and professionals. Injuries that involve body tissues apart from bone are generally classified as soft tissue injuries.
A sprain is an injury that involves the ligaments and other soft tissues around a joint, such as an ankle or wrist. A strain occurs away from a joint and involves a torn or overstretched muscle or tendon, commonly in the calf, thigh or lower back.
A bruise is a soft tissue injury that involves the skin and nearby tissues following a blow or other forces that break a blood vessel close to the surface of the body.
Assist the patient into the position of greatest comfort, generally sitting with support or lying down. Rest for up to 24 hours is helpful but gentle movement of the affected joint should be encouraged after that time.
To get the best effect from the ice and to avoid burning the skin, always wrap an ice pack in a damp cloth before applying it.
Ensure that firm and even pressure is applied to the injured part without slowing the circulation of blood to the fingers or toes of the affected limb. Use simple pain relief such as paracetamol during the first 24 to 48 hours, following directions on the package. Patients who have significant loss of function or severe pain should be seen by a doctor or physiotherapist. If the patient is in severe pain, or unable to be assisted to a car for transport – call 111 for an ambulance. If the injury involves the lower back or neck, an ambulance is the best form of transport to avoid risk of further injury and stress. In the sprained , it will feel pain and if not immediately taken recovery action will be swelling in the muscle tissue . When a new injury takes place, there will be tears of blood vessels that result in the release of the contents of the blood vessels into surrounding tissues , so swell . When within 24 hours , no pain is also reduced and swelling got worsening, or fever does not go down , as well as part of a sprained result can not move , then it is time to consult a doctor. Your child might have a broken (fractured) bone if he or she heard or felt a bone snap, has difficulty moving the injured part, or if the injured part moves in an unnatural way or is very painful to the touch. If there is severe bleeding, apply pressure on the bleeding area with a gauze pad or a clean piece of clothing or other material. If he or she gets lightheaded, try to position the head at a slightly lower level than the chest, and if you can, lift the legs.
If there is any doubt whatsoever, phone your doctor or take your child to the nearest hospital emergency department. It will not go into specific exercise and sports injuries and is not meant as a comprehensive guide or a replacement for professional medical advice. Many of us have suffered a sprain at some point and it is usually fairly obvious when you have sustained and Grade II or III. There is some difficulty putting weight on the affected joint and there is some loss of function. Pain, swelling and bruising are usually severe and the patient is unable to put weight on the joint. If you experience this type of injury or even suspect you have there are some important first steps you can take to lessen damage and speed recovery. Apply ice ASAP using crushed ice in a plastic bag, commercial cold packs or even frozen vegetables such as peas.Chemical ice packs are ok but some can be too cold or not cold enough. You do not need to by a professional athletic trainer's kit or coaches kit, which can cost upward of 100 dollars. Where the individual fibers have been ruptures, or torn, the body begins to bind the damaged fibres together using a fibrous protein called collagen. Untreated scar tissue is the major cause to re-injury, usually months after you thought that injury had fully healed.
This fibrous material binds itself to the damaged soft tissue fibres in an effort to draw the damaged fibres back together. It also has a tendency to contract and deform the surrounding tissues, so not only is the strength of the tissue diminished, but flexibility of the tissue is also compromised.
The lymphatic system is vital in clearing the body of toxins and waste products, which can accumulate in the body following a sports injury. The first is commonly used by physical therapists (or physiotherapists), and it primarily involves increasing the blood supply to the injured area. While heat, in the form of a ray lamp or hot water bottle, is very effective in stimulating blood flow to the damaged tissues. While ultrasound and heat will help the injured area, they will not remove the scar tissue. Doing this yourself has the advantage of knowing just how hard and deep you need to massage.
Foam Rolling and other self-myofascial release techniques are the BEST thing you yourself can do to improve soft tissue quality and therefore function. Start with a light stroke and gradually increase the pressure until you're able to use deep, firm strokes.
This knowledge has been acted on for some time now during the chronic later phases of injuries. Due to the greater force applied to the muscles, this form of stretching is slightly more hazardous.
Regaining your flexibility, strength, power, muscular endurance, balance, and co-ordination will be the primary focus.
Stick with the static and passive stretching exercises described above, but also include PNF Stretching. PNF stretching was originally developed as a form of rehabilitation and to that effect it is very effective. To do this, the best types of stretches to use are dynamic and active stretching exercises.
The force of the bounce or swing is gradually increased but should never become radical or uncontrolled.
This form of stretching involves using only the strength of your opposing muscles to generate a stretch within the targeted muscle group. While some sports injuries are immediately evident, others can creep up slowly and progressively get worse.
Joint Pain: particularly in the joints of the knee, ankle, elbow and wrist, should never be ignored. Tenderness At A Specific Point: If you can elicit pain at a specific point in a bone, muscle or joint, by pressing your finger into it, you may have a significant injury. Swelling: This is usually quite obvious, and can be seen, but occasionally you may feel swollen without outward signs. Reduced Range Of Motion: If swelling isn't obvious, you can usually find it by checking for a reduced range of motion in a joint. Comparative Weakness: Comparing one side to the other for weakness is often hard to do, but can be a good clue to identify significant injury.


Swelling interferes with healing, so anything that will prevent or reduce swelling should help you recover from a minor injury more quickly. Today, methods of applying cold are more advanced than they were in 400 BC, but the principles and the need for precautions are the same. Areas with little body fat (like the knee, ankle, and elbow) do not tolerate cold as well as fatty areas (like the thigh and buttocks).
Time off will keep cooling effects from accumulating and will allow the skin to return to normal temperature.
Fill a bag made of thick plastic, rubber, or moisture-proof fabric with ice and apply it directly to the skin.
The bag will mold better if you don't fill it completely with ice or if you use crushed ice.
This technique provides very complete and concentrated cold exposure to the entire injured area.
So in addition to cold therapy, rest your injury, apply elastic wrap snugly, and keep the injured area raised. That's why cold is best right after an injury and heat is recommended for later, when swelling abates. Those who are very sensitive to cold will not be able to tolerate icing long enough to do any good. If you suspect you may be at risk because of diabetes or another condition that can diminish blood flow, check with your doctor before applying cold to an injury.
Coming from outside, bring the wrap over the ankle and around the back of leg just above the ankle, pulling the outer edge of the foot slightly upward (eversion, twisting outward, opposite of the injury), to counteract the inversion injury. Complete several figure-8 wrapping patterns, again coming from the outside up and around the back of the leg, keeping the foot in dorsiflexion and slight eversion.Don't wrap too tightly. We have not been compelled in any way to place links to particular products and have received no compensation for doing so. You realize so much its almost arduous to argue with you (not that I actually would want…HaHa).
Sprains, strains and bruises are all soft tissue injuries, although the cause and tissues involved in each injury are different. It can be applied for 10 to 20 minutes at a time and can be repeated once if pain persists.
All patients should be advised to see a doctor or physiotherapist if their symptoms are not improving within two days, or earlier if worsening.
Pulling could just be muscle resulting in inflammation , but also got off so the handling is somewhat different . For example , if a sprained ankle , take frequent breaks with legs raised , by using a pillow or towel fouled .
Sprains and strains generally cause swelling and pain, and there may be bruises around the injured area.
What you do in the period immediately following an injury is the most important part of your recovery. Even moving it around while working other body parts can speed up the blood flow to the area and cause further damage. You should be able to slip a finger underneath but even so make sure that it doesn't start to tingle or become numb.
A 15 to 20 dollar kit will include most of what you need to have on hand including instant ice packs, which, although not as good as cold ice water bags, can be very good to have on hand if you work out alone. Lets take a quick look at how your soft tissue (muscle, tendon, ligament, etc.) repairs itself. What results is a bulky mass of fibrous scar tissue completely surrounding the injury site. Secondly, it means a weak spot has formed within the soft tissues, which could easily result in further damage. Both the shortening effect and weakening of the tissues means that a full stretch and optimum contraction is not possible. Of course you may feel some discomfort, but NEVER, NEVER push yourself to the point where you're feeling pain.
Then slowly and cautiously the body is moved to increase the tension of the stretched muscle group. Of course you may feel some discomfort, but never push yourself to the point where you're feeling pain. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength. If the same spot on the other side of the body does not produce the same pain, you should probably see a physician. If there is significant swelling within a joint, you will lose range of motion; the limb will only go so far in each direction.
One way to tell is to left the same weight with the right and left side and look at the result. Often related to nerve compression, these warning signs may indicate serious injury and should always be seen by a physician.
It also helps prevent the muscles from going into spasm (involuntary contractions) and relieves pain.
When you apply cold, the skin will initially feel cold, often followed by relief of pain from the injury. Keep icing after this pain subsides.) Applying too much cold for too long can cause frostbite or even nerve damage. So, for bonier areas, keep to the low end of the recommended application ranges listed below. The cooling effect of ice bags lasts long and is more effective than some of the superficial methods like ice massage.
To avoid harmful effects like frostbite, let your skin recover between cold applications, and listen to your body.
We receive a very small commission only if you buy a product after clicking on one of these affiliate links. A sprain is a sprain and ordinary language of the strain , which means a kind of tension in the joints due to its motion is not correct . In general , the symptoms are pain , swelling , skin looks red , and of course will interfere with the function of the affected part .
If not treated immediately it can be weakened ligaments or an advanced rigid so that the power balance is disappearing ( this is the reason why sprains often occur in the same place).
If the child must be moved, the neck and back must be completely immobilized first, ideally with at least one other person assisting you.
Splints can be made by using boards, brooms, a stack of newspapers, cardboard, or anything firm, and can be padded with pillows, shirts, towels, or anything soft.
Bodybuilders and strength athletes are so used to pain and chronic injuries they find it easy to ignore discomfort in a muscle. A mild sprain can sometimes be easily overlooked so it is important to take even a mild sudden discomfort in a joint seriously. I have not been able to find consistent recommendations on whether strained muscles or tendons should always be wrapped.
Most of the swelling will have subsided after the first 48 to 72 hours and you are now ready to start light activity. The only thing that is better is some type of deep tissue, such as ART®, by a professional.
When using a partner it is imperative that no jerky or bouncing force is applied to the stretched muscle.
A classic example of an active stretch is one where an individual raises one leg straight out in front as high as possible and then maintains that position with out any assistance from a partner or object. The following list of six injury tip-offs comes from Anybody's Sports Medicine Book, written by James Garrick, M.D.
Often, swelling within a joint will cause pain, stiffness, or may produce a clicking sound as the tendons snap over one another because they have been pushed into a new position due to swelling.
As icing progresses, you will feel a burning sensation, then pain in the skin, and finally numbness. If you use a regular plastic food bag, place a thin towel (like a dish towel) between the bag and your skin. Cold tape, for example, compresses and-because of a chemical reaction-applies cold to an injured part. Frequently check feeling, colour and temperature of areas beyond the injured portion; if they become numb, blue or cold, loosen the wrap.
Cold compresses can be done 1-2 times a day , not more than 20 minutes because it will interfere with blood circulation.
If you hurt yourself somewhere in your upper body that doesn’t mean you should ignore it and switch to legs. Go for around 10 minutes but if this is too long then apply it for shorter times more often. It should help with the bleeding and swelling and in some instances it may help to stabilize the injured area.
So, choose your partner carefully, they must be responsible for your safety while stretching.
With joint injuries, especially those of the ankle, knee, or wrist it is generally recommended.
It is best not to wrap the joint in a circle but to wrap over the joint in a zig-zag or figure eight pattern, anchoring below and above.
I would recommend that you have your medical professional tell you whether this step is necessary or warranted based on your injury and have him or her instruct you in the correct method.



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