Telehealth Physical Therapy

You have rolled your ankle and now its starting to hurt?  Or you lifted something yesterday and your back is a little stiff?  Or you slipped and fell and now your wrist is sore?  You don’t have to reinvent the wheel or panic.  Try the following, and call your doctor if you need more assistance!

R.I.C.E.

No, not that kind of rice!!! This is a simple pneumonic that has been around forever.  With the addition of anti-inflammatories.  We are going to go over the following:

• R: REST!!
• I: ICE
• C: COMPRESSION
• E: ELEVATION
• Medication
  • ANTI-INFLAMMATORY OVER THE COUNTER
    • Ibuprofen (Advil), Naproxen (Aleve), Aspirin
  • PAIN RELIEVER OVER THE COUNTER
    • Acetaminophen (Tylenol)

Rest

• Stop exercise/activity especially if it hurts.
• Use crutches if severe to take weight off leg (side note: If crutches are necessary, you should probably see a doctor and get an XRAY).
• Maintain daily activities especially if the activities don’t hurt.
• Generally 2-3 days rest (or longer) if necessary to assist the healing process.

Ice

• Use frozen peas or corn if you don’t have anything else.
• Gel ice packs from drug stores/grocery stores work nicely and are reusable.  Just be careful not to sleep with these because they don’t melt and can cause frost bite.
• Double bag a ziploc with actual ice in it.  This is actually the best way to ice because the ice melts
• No longer than 15-20 minutes
• Use as long as pain, swelling, or inflammation continues

Compression

• To be worn most of the day when upright, but you do not have to sleep with it
  • Can consist of:
    • ACE wrap
    • Compression sleeve

Elevation

• Elevating your extremity ABOVE heart level is best.  Think laying down with legs up on the back of the couch or on a prop/many pillows.
• But if you cannot lay flat, propping your leg on an ottoman or another chair is great.

Medication

• ANTI-INFLAMMATORY OVER THE COUNTER
  • Ibuprofen (Advil), Naproxen (Aleve), Aspirin
  • Best for swelling and inflammation
• PAIN RELIEVER OVER THE COUNTER
  • Acetaminophen (Tylenol)
• Take AS DIRECTED on the bottle
• Make sure you eat when you take it!
• If sensitive stomach or history of ulcers, must stick to Acetaminophen (Tylenol)

Still not better?

• Contact your primary care doctor
• Or, contact orthopedic specialist especially if more joint/muscle related
• Try physical therapy!

Heal today, transform tomorrow.  Unlock your potential to heal, learn and grow. – Dr. Barb Wally, LLC

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Note: These blog articles are not in exchange for a one on one Physical Therapy visit. Please contact me if you are interested in receiving a Physical Therapy visit!

*This content is original and copyright Dr Barb Wally, LLC*

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I offer Physical Therapy via Telehealth (or Online) for the residents of Georgia, North Carolina, South Carolina, and Pennsylvania!