Any type of injury requires rehabilitation to some extent, from a matter of days for a minor injury, such as a muscle bruise or cramp, to several weeks or months for a severe injury, such as a broken bone or a muscle tear. This process typically includes a series of interventions to alleviate your symptoms, and then physical therapy to restore normal musculoskeletal functions. Consult your doctor for an accurate diagnosis and to determine the proper course of action to treat the injury as effectively and quickly as possible.
Controlling Inflammation and Pain
Any type of injury will likely cause inflammation and pain to some degree, so controlling these symptoms is the first goal of a rehabilitation program. Apply the PRICE principle, which stands for protection, rest, ice, compression and elevation, to achieve this objective. Protect the affected area right away to prevent further problems, and rest the area for at least 48 hours, depending on the severity of the injury. Attaching an ice pack to the injured area in 20-minute-per-hour intervals, compressing the area with an elastic wrap and elevating the involved body part may help minimize the inflammation and swelling, aiding in the healing process. Your doctor may also recommend taking certain anti-inflammatory and pain medications if you're not allergic.
Restoring Range of Motion
A musculoskeletal injury may decrease your range of motion about the affected joints. If you injure the connective tissues or muscles surrounding your knee, for example, you may lose extension and/or flexion ranges of motion. Perform stretching exercises daily to restore your range of motion. Reaching toward your toes, for example, with your legs fully extended stretches the hamstring muscles, potentially increasing your knee-extension range of motion. Don't force any stretch too far, however, to avoid aggravating your injury; stop when you feel gentle tension.
Restoring Strength
Along with your range of motion, you're likely to lose some muscular strength after suffering an injury. Participating in a progressive resistance-training program that emphasizes the affected tissues is, therefore, an essential component of a physical therapy program. Start by using your body weight only, then add external resistance by using ankle or wrist weights, a barbell, dumbbells, kettlebells, a resistance band or any other type of weighted object. Perform one to three sets of 12 or more repetitions at first, then progressively increase the resistance and decrease the number of repetitions over a period of weeks and months. Consult a physical therapist for guidance.
Maintaining Cardiorespiratory Fitness
Maintaining cardiorespiratory fitness is a key, but often overlooked, component of any rehabilitation program, according to William Prentice and Daniel Arnheim, authors of "Essentials of Athletic Injury Management." Keeping your heart and lungs in shape can be difficult, however, depending on your injury, because weight-bearing exercise, such as walking and running, may not be possible. You can substitute activities such as cycling or swimming if this is the case.
Return to Pre-Injury Activities
The ultimate goal of a rehabilitation program for any injury is to help you return to normal activities as quickly as possible. It's prudent, however, to progress conservatively, making sure your range of motion and strength are back to pre-injury levels, before doing so to minimize your risk for recurring problems. After your doctor gives you clearance, return to your normal activity level gradually, progressively increasing the intensity of your work over time. If you're a long-distance runner, for example, don't attempt to run 10 miles at a time right away; ease back into your typical routine.
References
- "Essentials of Athletic Injury Management"; William Prentice and Daniel Arnheim; 2008
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
