1. I've Fallen and I Can't Get Up
Working out and other physical activities are great for improving health and enjoying life, but with it comes the increased possibility of acute injuries to the shoulder and back. These types of athletic injuries typically consist of joint sprains, pulled muscles, and other various forms of minor injuries. Proper care of any injury during the first day or two can help decrease the total length of time you have to take off. These injuries can cause swelling at the damaged area and the damaged tissue becomes scar tissue. Before returning to full physical activity, this scar tissue should be fully repaired. You can do this by following an early treatment injury plan, like R.I.C.E. (rest, ice, compression, elevation).
2. Rest, Recover, Rebuild
Rest is a critical step in healing and repairing shoulder and back injuries obtained during physical activities. This allows the body to use its energy to fix the damaged tissue as well as protect the joint, muscle or other tissue, so further damages doesn't occur.
3. Ice, Ice, Baby
Ice not only diminishes pain at the injured area, it also helps to reduce swelling at the joint, muscles and connective tissues. This happens because blood flow to the area decreases due to the drop in temperature and shrinking of the blood vessels. Crushed ice bags, gel cold packs or frozen peas wrapped up in a thin cloth or towel can be used to ice the injured area. Generally, the location of injury should be iced for 15 minutes and rested for approximately 20 minutes every 2 to 3 hours when awake for the first 2 days. Also, during the first 2 to 3 days, do not apply heat, unless instructed by a physician, as heat pulls blood into the area, increasing swelling and discomfort.
4. Compress Me, But Not Too Tight
Compression helps to minimize swelling and provide support to the damaged area. Wrap the injury between icings with an ACE wrap or other elastic bandage. Starting at the point furthest from the heart, move towards the middle of the body. Be sure not to pull too tight and, unless instructed by a physician, do not sleep with the compression wrap. You'll know if it is too tight because the area will throb or the fingers or toes will get numb or turn white. If this happens, unwrap the area and re-wrap it a little lighter.
5. Elevate to Decrease Swelling
Elevating the swollen area is the last part of treating an acute injury. Raise a damaged shoulder above the heart by sitting upright at an angle. This can help decrease swelling. In addition, by using gravity, you help pull the blood and excess fluid away from the injured area to further reduce swelling.
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