Use the RICE method to relieve pain and inflammation and speed healing. Follow these four steps immediately after injury and continue for at least 48 hours.
- Rest. Reduce regular exercise or activities of daily living as needed. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle.
- Ice. Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes. (Note: Do not use heat immediately after an injury. This tends to increase internal bleeding or swelling. Heat can be used later on to relieve muscle tension and promote relaxation.)
- Compression. Compression of the injured area may help reduce swelling. Compression can be achieved with elastic wraps, special boots, air casts, and splints. Ask your health care provider for advice on which one to use.
- Elevation. If possible, keep the injured ankle, knee, elbow, or wrist elevated on pillow, above the level of the heart, to help decrease swelling.
If your child got significantly jolted, banged or especially, if they had a compressive or loading injury to the head or spine, it is a good idea to get their spine checked for any possible misalignments.
I love the phrase, “Chillax!” My son, Jackson, first introduced it to me when I was resorting to some desperate attempt to bring order to our home by alphabetizing the food in the cupboard. This phrase bounced me out of my intensity. I think it might help our coaches sometimes. First, let me thank the men and women who volunteer their time and bring their passion and commitment to the fields and courts that our children come together on.
My husband, Dr. Steve, (people ask me if I call him Dr. Steve at dinner and I answer, “No, then I call him Your Highness.”) has participated in the coaching system for years and I see what a commitment it is and appreciate these coaches greatly. I also want to encourage all of them, including my husband, to recognize that they have a responsibility to the safety of these children. They can make a huge difference in the sustainability of the athletes in their tutelage. I actually value winning a lot and can appreciate the zealousness which some coaches approach the courts and fields. I also have the “mom ability” to redefine what winning means.
A winning coach teaches children the importance of team, of being decent to other players regardless of team. A winning coach teaches gentle firm discipline and bringing your best forward.
These children are growing habits now and are watching us all as leaders. Encourage them to listen to their bodies. Do varied warm-ups and strengthening. Make them listen to their young and developing bodies. They are scared to admit injuries and weaknesses for fear of being ridiculed, dismissed or worse (in their minds) -not allowed to play. At this stage of their athletic development, they NEED to learn to tape, stretch and strengthen. They need advice and guidance on creating sustainability and peak performance that comes from listening and respecting their bodies. Help them, coaches. Make winning not just about this short time, this little season, but about a long life of learning and respect that goes beyond the playing fields and into the fields of their future companies and families.
Coaches: want more info on strengthening, lengthening and taping young athletes? Call our office and we will help you!
Your body has an intelligence inside of it that has helped it to grow from two cells into the amazing, complex, dynamic being that you are today! These two cells have created a body that:
- Came complete with 100 billion brain neurons that can send impulses at lightening speed to every cell, tissue, organ and system in your body
- Came complete with a very sophisticated nerve system that stretches for miles and stores over 100 trillion bits of information
- Produces 8 million new red blood cells every second
- Contains 100,000 genes with more than 50% designated to the structure and function of your nervous system
Your body has created the perfect amount of adrenaline, the exact right amounts of stomach acid and just enough insulin to keep you healthy.
But sometimes, it seems to us that the body is not smart. It keeps not working the way we want it to. Something is interfering with the body’s natural ability to heal, self regulate and mend.
Perhaps the years of physical, chemical and emotional demands that we place on our system have caused a “fuse to blow” and the natural healing ability of the body is now diminished. Get your spine checked today and turn the switches back on so that your inner doctor can get back to work!
Today, someone in the practice came in talking to me about a recent betrayal they had experienced in their relationship. The ground had cracked beneath her and she felt so physically and emotionally horrible. She was confused about why she felt physically ill when it was an emotional issue. I explained with an analogy.
I hate mice. They give me the “wicked” heebie jeebies. (I am from Boston-give me a break!). Anyway, if a mouse were to cross my path, my physiology would change. My heart would beat faster. My breathing would become more shallow. My muscles would tighten. My pupils might dilate. My nervous system might kick into “fight or flight” or sympathetic mode which suppresses the immune system. A cascade of biochemistry would create a domino effect of physiological change all as a result of one nasty creepy little rodent.
As you go through life’s mental and emotional “personal growth opportunities,” know that your body is often deeply affected. Care for your body by making sure your nerve system isn’t having “fuses blown” or getting “glitched” by all the raucus. It can also help you to deal with all of it with more flexibility and ease.
To my dear heartbroken friend, know the importance of grief. Here are the words of the Sufi poet Hafiz:
“The heart is right to cry,When even the smallest drop of light, of love Is taken away.”
Often we hear people say things like: “I have been GREAT since my last adjustment and I don’t need to come in any more!” or “ I don’t need a chiropractor because – knock on wood – my back is fine.”
Would you wait for your car to blow up before you brought it to a mechanic for tune ups?
Would you neglect your teeth for 45 years and think that your teeth are healthy?
Would you wait to have a heart attack before you considered the health of your heart?
Symptoms are misleading.
Find out about the true health and FUNCTION of your nerve system by checking in with your chiropractor on a consistent basis. For some people this is one time per month. For some one time per quarter. Talk to your chiropractor. Find out about your spinal health and function and then make a plan to take care of it before it is too late.