A sprain is a stretch, twisting or tearing of the ligament that connects two bones while strain is the tearing of a muscle or a tendon. These injuries frequently happen during games and training exercises, but sometimes simple daily motions can cause damage. Both are extremely painful and would require treatment. The extent of rehabilitation depends on the damage the injury has caused the ligament or the muscle.
Rehabilitation with Pro Therapy Services in Oklahoma City, OK
Physical therapists at Pro Therapy Services in Oklahoma City, OK are highly recommended for active rehabilitation for these kinds of injuries. The goal of the session with a physical therapist in Oklahoma City, OK is to help the sprained ligament or the strained muscle to gain its natural flexibility. Another is to help the individual get back to his everyday routine. Physical therapists at Pro Therapy Services in Oklahoma City, OK recommend RICE method for these types of injuries.
Treatment for Sprains or Strains
Preliminary treatment with the RICE method is usually very helpful. RICE stands for:
- Rest. Take a rest from the activity that induced the injury. Your physical therapist may recommend using crutches to avoid putting pressure on your limb.
- Ice. Make use of cold pads for at least 20 minutes, several times a day. Do not use ice directly on the skin.
- Compression. To prevent further inflammation and blood loss, wear an elastic bandage.
- Elevation. To lessen inflammation, raise the injured limb higher than your heart while relaxing.
Sprains or strains often occur when people swiftly increase the span, intensity, or frequency of their activities. Most soft-tissue damages can be remedied through proper training and equipment. Other prevention tips are as follows:
- Replace athletic shoes when they are worn out. Wear comfy clothes that allow you to move easily.
- Develop an even fitness program that combines cardiovascular exercise, flexibility, and strengthening training. Add activities and new exercises cautiously. It is best to add one or two new activities per exercise.
- Warm up to adapt to training, even before stretch training. Warm up exercises help increase blood flow and loosen up the ligaments, tendons, muscles, and joints.
- Drink a pint of water a few minutes before training, and another pint after cooling down. Drink sufficient water to prevent heat exhaustion, dehydration, and heat stroke.
- Make cooling down the final step of your training. Cooling down should take twice as long as the warm up. Lessen the drive of your exercises for at least 10-15 minutes before stopping.
- Stretch slowly until you reach a point of muscle tension, holding each stretch for about 15 to 20 seconds before releasing it slowly. Inhale before each stretch and exhale as you release. Do each stretch only once. Don’t stretch to the point of pain. Maintain control and never start on a muscle that is fully stretched.
- Schedule periodic days off from strenuous activity and rest when exhausted. Exhaustion and pain are good enough reasons, not to exercise.
There is no need for you to endure pain when the best physical therapists in Oklahoma City, OK are available to you at Pro Therapy Services.