ADVICE

» New injury....

• If altered or loss of bowel or bladder function get assessed by doctor immediately
• If injury is hot and swollen and sharp pain with movement get assessed by physio or doctor
• If immediate/instantaneous swelling at time of injury get assessed physio or doctor
• If clicking or locking or popping of the joint with movement get assessed by physio or doctor
• If experiencing pins & needles, numbness or tingling get assessed by physio or doctor
• If your pain has NOT CHANGED in 3 days get assessed by physio
• If muscle spasms persist for more than 3 days get assessed by physio If pain is NOT COMPLETELY GONE in 1 week get assessed by physio 

» For healing...

• The best window to affect healing is in the first 2 weeks before scar tissue sets in.
• Eliminate the aggravating activity until pain subsides. 
• Rest, ice, compress and anti-inflammatories for 48hrs to minimize the scar tissue.
• Rest horizontally to provide relief from the stress of gravity.
• Ice for no more than 10-15min at a time and repeat 3-4 times troughout the day.
• Compress with a tensor bandage...wrapped as not to cut off circulation.
• Typically the first 3 days gentle range of motion exercises in the PAIN FREE range to allow damaged tissue to stabilize.
• Typically days 4-6 gentle range of motion exercises to the POINT OF PAIN but not through the pain in order to stretch tissue as it is remodeling.
• Typically days 7-14, if injured area has settled, than stretch into tension/pain to regain lost flexibility.
• Normal stretching should be performed with perfect posture and held for as long as tolerated up to 60sec.
• PAIN INHIBITS MUSCLES and keeps them weak so do not push thru pain or exercise through pain unless advised otherwise.