"Soft Tissue Injuries"

Soft tissue injuries can occur when muscles, ligaments or tendons are over-stretched or strained. You may help to resolve simple injuries by following these general guidelines:

R- Rest the injured area. This will help protect it from further injury and allow for healing. A good rule of thumb is: "if it hurts, dont do it". For example, running on a painful knee may slow recovery.

I- Ice the injured area frequently. Every 1-2 hours apply ice wrapped in a thin cloth to the injury site for 10-20 minutes. This will help to lessen the pain, swelling and inflammation.

C- Compress the injury site. This will help to push the swelling away from the sore area and allow for faster healing. An elastic wrap, such as a "Tensor" or "Ace" bandage, worn snugly will apply adequate compression. The wrap should be comfortable and not worn overnight.

E- Elevate the injured part above the level of you heart. For example, a sprained ankle could be propped on a large pillow as you lay flat. This will help the swelling from accumulating around the sore area.

These guidelines are not meant to substitute for an evaluation by a health professional. If you are uncertain of the nature or severity of your injury, seek medical attention.