This blog is about acknowledging and celebrating all the things you are doing right for yourself following an injury. I will list out common things people do or use at home following an injury and explain why it may be helpful in your recovery. You may be doing some or all of these, give yourself a pat on the back. As a physiotherapist, I try to encourage you to continue doing things that make you feel better, while adding tips, tricks and techniques to further help you. Tips like these noted in the blog, tricks as in ways to perform exercises easier or modifications to movements and finally, techniques such as self-massage, stretches and self release.
Using heat: Heat firstly can be very soothing and relaxing. Heat increases blood flow by opening up the blood vessels and increasing the rate of healing by increasing the metabolism of the tissue. It increases the flexibility of the tissue and makes muscle feel softer. Some people find heat more effective even though they have inflammation and swelling, where as others find heat gives them more swelling and pain. I recommend patients use what makes them feel better. Heat is often good when you feel stiff and find it difficult to get moving. I recommend using heat for 15-20 minutes, monitoring your skin and ensuring a proper barrier to prevent burns. (1)
Using ice: Ice can be helpful right after an injury to numb down pain, but also to control inflammation and swelling. Ice does this by causing the blood vessels to tighten, reducing blood flow to the area, which can slow down inflammation and reduce that dull, achy feeling. I recommend using ice for 10-15 minutes. Any longer and the tissue might think it is getting hypothermia and will actually open up the blood vessels counteracting the effect of the ice. (1)
Stretching: Stretching is helpful in lengthening the muscles and soft tissue surrounding muscles. Stretching increases the elastic energy where the muscle meets the tendon. Its like a rubber band, the more stretch it has, the greater force of recoil. This can be helpful in increasing performance or movement. Stretches improve blood flow, which can help increase range of motion of joints. Dynamic stretches (stretching with movement) is better than static stretches. (2)
Hydrating: Drinking water helps with recovery. Being well hydrated helps more oxygen enter the blood stream. Water is the main way that oxygen and nutrients can get to the damaged tissue. Cells are mostly made up of water, so being hydrated ensures cells function properly (3) (4).
Nutrition: Eating a balanced diet ensures proper organ function, such as the lungs and heart, as well as, red blood cell synthesis. This means that the lungs will be able to take in more oxygen, the heart will be able to pump out more blood and the body will have more red blood cells. This is important because healing requires oxygen, nutrients from the blood stream and the red blood cells contain iron which helps bind oxygen to the cell, which then gets transported to the damaged tissue via the blood. Additionally nutrients help with collagen synthesis. This is the tissue that helps heal the injury. Good food also keeps our immune system happy, which helps prevent infection, while the injury is healing. (5)
Stress Management: Having positive thoughts and emotions about your recovery helps you recover better and faster. One study found patients who underwent hernia repair, who had minimal pre-operative stress showed higher levels of immune chemicals in the wound fluid compared to those with higher levels of stress (6). Having lower levels of anxiety/depression shortens healing time. One reason for this is that, stress causes the release of certain hormones which act on the immune system. Less stress hormones means the immune system is less disturbed and can function more effectively to heal your injury (6). Engaging in light physical activity and social activities has positive effects on healing. Here is a great TEDtalk on what makes a happy and healthy life. http://ed.ted.com/featured/zt8LPHB1
Medications: Pain medications and anti-inflammatory medications can be helpful right after the injury to reduce the symptoms of pain and inflammation and get you moving (7). Doing gentle movements and light activities of daily living is very beneficial. When using medications ensure not to overdue your activities as this can result in further injury or more soreness/pain when the medication wear off. Medications should be used in the short term and not as a long term solution. See this you tube video that explains pain in less than 5 minutes https://www.youtube.com/watch?v=C_3phB93rvI
Written By: Madelaine Golec PT, M.Sc. PT,B.A (Hons) Registered Physiotherapist, Pelvic Floor Physiotherapist.
References:
1)Velden, KV. Thermotherapy. Accessed August 13, 2016 from http://www.physio-pedia.com/Thermotherapy
2) Micheo W et al. Basic Principles regarding strength, flexibility and stability exercises, PM &R. 2012, 4: 805.
3) Advanced Tissue. 2014. How Hydration Impacts Wound Healing. Accessed August 13, 2016 from http://www.advancedtissue.com/hydration-impacts-wound-healing/
4) Posthauer, ME. 2006. Hydration: Does it play a role in wound healing?. Advances in Skin & Wound Care. V. 19(2): 97-102.
5) Johnston, Emma. 2007. The Role of Nutrition un Tissue Viability. Wound Essentials, 2:10-21.
6) Gouin, JP and Kiecolt-Glasser, JK. 2011. The Impact of Physiological Stress on Wound Healing: Methods and Mechanisms. Immunol Allergy Clin North Am, 31: 81-93.
7) Hertel, Jay. 1997. The Role of Nonsteroidal Anti-Inflammatory Drugs in the Treatment of Acute Soft Tissue Injuries. J Athl Train, 32(4): 350-358.