Should I use heat or ice?

A question I am often asked is: “Do I use heat or ice after an injury?“. The answer is simple. During the first 24-48 hours following an acute injury, always remember this rule of thumb: “R.I.C.E” –Rest – Ice – Compression – Elevation. This rule goes for ALL injuries – even back or neck injuries respond well to ice in the initial stages of healing.

You may not be aware that all injuries heal in stages. These stages are:

1. Inflammatory Phase: (0-5 days) characterized by pain, swelling and heat
-this phase may be prolonged if not managed appropriately!
-If the acute phase lasts longer than 5 days, consult your medical doctor or physiotherapist
2. Proliferation Phase: (about 5-15 days)
-Scar tissue starts to build and contract
-Light stretching and movement will benefit wound healing, physiotherapy should be initiated
3.Remodelling Phase: (15 days up to a year)
-Scar tissue becomes tighter and stronger for up to 2 months
-Scar tissue remodels according to the stresses placed upon it for up to a or longer
-More intense activity would be appropriate

No injury can be made to heal faster than normal/natural speed. While the injury is healing however, we must make sure not to delay healing through inappropriate management initially. So remember R.I.C.E for the first 24-48 hours. Once the inflammatory phase is over, you can use heat OR ice and gradually return to activity. **Ice ligaments are not the same as an ice pack, and are not effective in controlling inflammation**

Source: Bonavista Physical Therapy

Shiatsu

Shiatsu is a Japanese type of massage involving the application of pressure to various points of the body in order to create well-being. It is similar to acupuncture, but uses finger, palm and elbow pressure instead of needles. Shiatsu pressure ranges from very deep to gentle, depending on each client’s preference.

Shiatsu helps to alleviate common psychological and physical complaints such as headaches, injuries, anxiety, insomnia, arthritis, migraines, sore muscles, digestive disorders, PMS, stiff joints, chronic pain and stress. Shiatsu helps to unify both body and mind and is commonly used as a preventative health practice. . . read more!

Kari Lambden of Bonavista Physical Therapy

Kari graduated from the University of Western Ontario in 1993 with a Bachelor of Science in Physical Therapy and in 1994, she became an owner of Bonavista Physical Therapy Clinic. She has taken numerous post-graduate courses, getting her Certificate of Medical Acupuncture (University of Alberta) in 1998, and the Intermediate Diploma of Advanced Manual and Manipulative Therapy (Part A) in 2005. She became credentialed in the McKenzie Method (MDT) in 2008, and has been doing orthotics for 12 years. Years of competitive mountain bike racing, recreational cross country skiing, swimming and running have made Kari all too familiar with many of the injuries she treats on a daily basis!

Visit Bonavista Physical Therapy for more info about Kari and physical therapy in Calgary.

Acute Injury Care - Physiotherapy in Calgary

Acute Injuries occur suddenly during activities.  Examples of Acute Injuries include sprained ankle, strained back, or fractured hand.

When you have an acute injury there are things you can do to minimize tissue damage, protect from further injury and promote faster recovery.

At Bonavista Physical Therapy we will help you to manage and recorver from your injury.

The most important things to do in the first 5 days after injury:

Days 1-2

•     seek medical help
•     protect the joint
•     RICE

Days 3-5

•     Begin gentle range of motion as advisedby your Bonavista Physical Therapy therapist

Acute Injury Reference Guide

The following is a reference list of common terms and guidelines that we may use at Bonavista Physical Therapy to assist with emergency care for acute injuries.

Acute Injury.  An acute injury is an injury that just happened with a sudden onset such as a sprained ankle, finger or strained back.

Braces

For acute injury or during a post-operative period, common braces include:

•     walking cast
•     wrist splint
•     ankle brace
•     knee brace
•     finger/toe splints
•     casts (hard and removable) . . . continue reading!