what not to do for a soft tissue injury

Many of the problems resulting from sprains are due to blood and edema in and around the ankle. Minimizing swelling helps the ankle heal faster.

The RICE regimen facilitates this.:

• Rest - no weight bearing for the first 24 hours after the injury Possibly longer, depending upon severity)
• Ice - apply ice packs using a towel over a plastic bag to the area that is painful. Be careful to avoid frostbite. Ice should be intermittantly applied for the first 24 hours.
• Compression - an ACE bandage or other soft elastic material should be applied to the ankle to help prevent the accumulaton of edema.
• Elevation - elevating the ankle helps in removing edema. By having the foot higher than the hip (or heart), gravity is used to pull edema out of the ankle.

In the initial 24 hours, it is very important to avoid things which might increase swelling.

Avoid H.A.R.M:

• HEATING - hot showers, heat rubs (methylsalicylate counterirritants), hot packs
• ALCOHOL - include drinking alcohol

aspirin - prolongs the clotting time of blood and may cause more bleeding into the ankle. (Tylenol or Ibuprofen may be taken to help with pain, but will not speed up the healing process)

Heat and alcohol cause the blood vessels to dilate (open up) and increase the bleeding in the injured area. Exercising the body part or massaging the area also increases the blood-flow to the area. This is detrimental to the repair process as there is increased swelling in the area to be resolved.

• RUNNING/EXERCISE - Running/Exercising the injured area
• MASSAGE