What To Do
Do I use heat or ice?
A general guide to follow is to use ice for the first 48 hours after injury or if there is every any swelling present.
Heat is a helpful resource for chronic pain or used to relax the muscle.
It is the weekend and I just injured my shoulder.
You should apply ice as soon as you are able. Ten minutes on, Ten minutes off for up to an hour. Repeat as needed. Do not use heat for at least 48 hours, and there is no visible swelling present.
Taking an over the counter anti-inflamatory is also helpful.
If you are unable to manage the pain or swelling with these steps visit your ER.
Call your Physical Therapist on Monday if pain or loss of motion continues.
This method may be used for the injury of any joint.
Whenever I stretch I have pain.
Any time you stretch a muscle, you will feel a pull. Stretching however should not be painful. Pain may be and indication of and underlying problem.
If you have concerns you should contact your Physical Therapist to rule out any injury.
What can I do to avoid a back injury or disc herniation?
Use proper body mechanics and stay strong!