Hey, this is Dr.Steve Gangemi and in this video i am going to talk about what you do if you get injured. So this is an injury if you had a traumatic accident, if you sprained an ankle, or if you had a chronic injury that keeps creeping up on you and you are not sure what do about it. Your shoulder is always bothering you’re when climbing, your knee always hurting when you are squatting you are doing some certain mobility exercise.
I all ready talked in a separate video about why you don’t want to ice, why you need be careful with heat. So let’s build off that a little bit more now and talk about the other think that people think a lot about when they get injured and that is the “rice” type of therapy.
So off the rice acronym rest, ice, compression and elevation. Compression is going to be one your best lines of treatment, your best options for treatment when you get injured.
So say you fell or you hurt your wrist or your wrist is just acting up and you sprain the strained ligaments and tendons in the wrist area. You don’t necessarily want to go and start really mashing around the ligaments in your wrist especially if it’s still very painful and then be on a painful tendon or ligament but working the muscles going into the wrist area and the forearm can be very beneficial to help stabilize and help heal up the actual area that is injured.
So although I might have the pain here, I can really do some pretty good therapy here, some deep tissue work and feel for any sore spots in my wrist, in my fore arm, maybe even the palm of my hand if I landed hard on my hand but ended up straining the wrist ligaments or spraining the wrist ligaments here in my wrist.
So I could work some of the deeper muscle here in my thumb or in the palm of my hand, again along with the fore arm.
All the time if you just actually hold the area, in this case my wrist bones, my two forearm bones together and if I have less pain I could move my wrist around like this a little bit and if I notice little pain in my wrist then I know that would be a good area to compress and support.
So that is one thing no one notices when thinks about when they really go and do a certain therapy. They sort of say, “Well you are injured right here, let’s go and work just that area right where the injury is.” But a lot of times you can get much better and faster recovery periods and recovery times if you look a little bit beyond that injury.
So again if I hurt my wrist here I could hold my other hand like this around my forearm bones and if I move my wrist now and it’s like well that’s a lot less pain painful then if I didn’t have my hand there, I would know that would the area I would want to tape for a little bit, a day or so, maybe not even that long, maybe longer. Or keep a compression around or even better perhaps I can go in and work the spot on my forearms that is helping to diminish the pain and therefore the injury in that wrist that I just injured.
And that would be the same even if I injured my shoulder. So if I hurt my shoulder, say I landed wrong or I’m climbing and I pull a shoulder and I notice that hurts, I can put my hand on different muscles around the area of the shoulder girdle, support them, say on my pack here, my chest muscle. Now if I notice when I lift my arm I have less pain in that shoulder, I know that is going to be a good area for me to work even though the pain might be elsewhere in that shoulder. It’s a great way to do it.