Pegasus Post: July 19, 2016
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12 2<br />
Tuesday [Edition datE] <strong>July</strong> <strong>19</strong> <strong>2016</strong><br />
HEALTH & BEAUTY<br />
PEGASUS POST<br />
Self help for<br />
knocks, sprains and strains<br />
Knocks, bangs, strains and sprains are part of normal day-today<br />
life, especially with sport and recreational activity.<br />
DOING tHE right things early (within the<br />
first 48 hours) can often settle mild injuries<br />
without the need for further treatment – or<br />
at least minimise tissue damage, giving your<br />
recovery the best start.<br />
The acronym for self treatment,<br />
RICE, is the way to remember what to<br />
do. REst (stop using the injured part),<br />
ICE (use an icepack for 20 minutes to<br />
reduce swelling, inflammation and pain),<br />
COMPREssION (use a bandage or wrap<br />
around a joint or limb to help control<br />
swelling, ELEVAtION (where possible<br />
lift up the injured part to help control<br />
swelling).<br />
Often, over-the-counter, non-steroidal<br />
anti-inflammatories (NsAIDs) and<br />
paracetamol can be helpful as well. Be<br />
careful to follow the dose advice on the<br />
packet or check the website healthinfo.<br />
org.nz to see whether or not they will be<br />
suitable for you.<br />
Equally important is to avoid things<br />
that will make it worse.!<br />
Remember HARM; HEAt (avoid<br />
heating the part this increases swelling<br />
and inflammation), ALCOHOL (alcohol<br />
will increase bleeding and inflammation),<br />
RUNNING (avoid vigorous activity using<br />
the sore part), MAssAGE (rubbing and<br />
acute injury will increase bleeding and<br />
swelling).<br />
seek immediate help if you have severe<br />
pain, are unable to put weight through<br />
the part or if the part is deformed (bent<br />
or grossly swollen).<br />
For more advice check healthinfo.org.nz<br />
or health line 0800 611 116 but remember<br />
RICE and HARM. Why not cut out these<br />
sections and put them on the<br />
fridge door for handy reference.<br />
If you have difficulty resuming activity<br />
or if pain persists, call and see Richard or<br />
Wendy at Physiotherapy Associates, phone<br />
389 7<strong>19</strong>6, for help in getting back to normal<br />
levels of activity or sport.<br />
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