It’s important that everyone incorporate some kind of physical exercise into their regular routine. Whether you choose to run, walk, swim, or lift weights, exercise has innumerable benefits and can dramatically improve your quality of life. All of that can come to standstill, however, if you suffer an injury and need to take time off. After you’ve suffered an injury — and have visited a pain management doctor in Joplin — here are some steps you can take that’ll get you back to working out in no time.
One of the most valuable things to remember is RICE: Rest, Ice, Compress, Elevate. First, you’ll need to rest the injured joint. Stop engaging in whatever activity resulted in the injury, and give it some time to recuperate. Then apply an ice pack to the affected area, being mindful to use a thin towel so the ice doesn’t touch the skin directly. Apply ice for 20 minute periods four to eight times per day over two days. While applying ice, compress the area using an elastic wraparound band, being careful not to wrap too tightly. Finally, elevate the injured limb so that it’s over your heart, especially at night.
The best pain management doctors in Joplin can advise you as to what kinds of pain medications work best. They will probably recommend that you take an anti-inflammatory such as ibuprofen or aspirin for 4 to 6 hours a day for up to a week.
3. Apply Heat
When the swelling has gone down (usually after 48 hours), you should apply heat to the affected area. The idea now is to increase circulation so that the body can repair itself faster. One recommended means for applying heat is a store bought heating pad that includes a sponge insert so you can moisten it with water. If you’d rather not run to the store, microwaving a wet washcloth for a minute will do just fine.
4. Easy Stretching
You will want to gradually expand your range of motion, so stretching is recommended. After consulting with your physician, you’ll want to do some stretching exercises that will assist in reducing inflammation within the connective tissue and aid in your body’s efforts to heal itself.
5. Make Accommodations in Your Workout
You won’t want to go back to working out at max effort for a while. Any exercise that directly impacts your injury, however, will have to be modified (at least temporarily) to avoid further injury.
After any injury, your best bet is to discuss with the best pain management doctors Joplin to ensure that your recovery is as quick and successful as possible.