Recovering from Injury – the first 72 hours
Recovering from running injury
As a runner the chances are at some point you will suffer some form of soft tissue injury. The first 72 hours after injury are the key to making a quick recovery. Here’s what to do.
Soft tissue injuries like torn muscles, sprained ligaments or even inflamed tendons are commonplace for runners and regardless of your level the key to making a quick recovery is the early and correct management of your injury.
The experts at The Edinburgh Physio Centre (www.edphysio.com) give advice on what you should be doing in the first 48-72 hours after injury, in order to set you on the road to recovery.
The PRICE is right
A stitch in time….. saves you from further problems. In the first 48-72 hours after sustaining a soft tissue injury PRICE is an easy acronym to help you take the right action.
Protection of the injured area from further injury, which means you will have to stop running. Protection may also mean splinting or using a sling to support the injured area. In some lower limb injuries, crutches may be needed to allow weight-bearing while protecting the area.
Rest does not mean go to bed for 2 days! It is more correct to use the term "relative" or "active" rest. During this phase it is important to not place undue stress on the injured area. Also during this phase the injured area can be gently moved within the limits of pain.
Isometric exercises (tightening a muscle while no movement occurs) will prevent muscle wasting. An example of this is tightening up the thigh muscles when you have a knee injury.
Overall activity level should be reduced at this stage to avoid producing an increase in blood flow, which could cause increased bleeding at the site of injury.
Ice should be applied to the injured area as soon as possible after injury. You can use ice cubes in a plastic bag, a bag of frozen peas or a gel pack.
Ensure that a damp cloth or towel is placed over the skin first to prevent ice burns. Ice should be applied for 10-20 mins every 2-3 hours. Applying ice for longer can actually cause damage to the tissues.
People with Raynauds phenomena, peripheral vasular disease or sickle cell anaemia should NOT use ice therapy.
Compression used immediately following a soft tissue injury will help limit swelling in the area. A tubigrip or neoprene support can be used for this. Ideally the compression should extend 6 inches above and below the site of injury.
Fingers and toes should be checked after application of compression to ensure blood supply is not too restricted. To check this you can squeeze the fingernail and ensure the pink colour returns when released.
Compression should not be applied when sleeping as you will be unaware if excessive compression occurs which can lead to tissue damage.
Elevation of the injured area above the level of the heart as much as possible in the first 48-72 hours will again help prevent swelling in the affected area and remember to ensure the injured part is well supported.
When the injured area can be maintained in elevation you should not have compression applied at the same time.
5 Additional top tips
1) Anti-inflammatory tablets will help to reduce production of scar tissue. They are available over the counter, but you need to check out with your pharmacist or doctor to see if these are ok for you(these medicines are not generally suitable for people with asthma or stomach problems). The sooner you take these after injury, the more effective this medication is.
2) Avoid alcohol in the initial 48-72 hours after injury. Consuming alcohol will increase the amount of bleeding from the damaged tissues, as well as increasing the likelihood of causing further damage if you fall over!!
3) After the initial 48 -72 hour period it's advisable to visit a physiotherapist for further guidance and treatment to the injured area. Many people leave themselves at the risk of further injury by not restoring proper movement and muscle strength following injury. Your physiotherapist will also be able to advise on a suitable programme of progression back into activity.
4) Avoid having the area submerged in a hot bath, this may feel like it eases pain but will increase bleeding in the injured tissues and delay recovery.
5) Do not have massage to the injured area during the initial period as this can again increase swelling in the area as well as disrupting torn tissues from “knitting” back together. Your physiotherapist can advise when massage treatment or other manual techniques are appropriate.
For comprehensive advice once you have passed the 72 hours, check out the ‘Self Help Painbuster TM‘ section on The Edinburgh Physiotherapy Centre’s web site www.edphysio.com where you will find the next steps you need to take to get you fighting fit again.
The Edinburgh Physio Centre also holds ‘Free Drop In Clinics’ at Henderson Row and Bannatynes Gym Queen Street Edinburgh. Check their web site www.edphysio.com for session times or call 0131 556 1116 for more details. They will be happy to chat you through your problem and give you some personal advice.
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