Treating an Injury

Using an Ice Pack
Immediately after an injury, tissues become inflamed, swollen and painful. Use of an ice pack not only controls the inflammation process, but also soothes the temperature-sensitive nerve endings to block pain. Proper use of cold immediately to 36 hours after the injury speeds recovery by 50% and minimizes scar tissue formation.

How to use the ice pack:

• Apply for 20 minutes, leave off for 1 hour, and repeat 4-8 times
  during the 36 hours following the injury.

• Always use a layer of paper towel between the skin and the pack,
  and limit time of use to 20 minutes to prevent freezing of the skin.

Using Heat
Heat packs and hot tub soaks are great for relieving muscle pains. Avoid heating the area immediately after an injury because of the inflammation process. Wait 24-48 hours before introducing heat so that the inflamed tissues do not swell. Also, limit your exposure time to 20 or 30 minutes.

Flare-Ups and Recovery
In the weeks and months following an injury, there may be lingering symptoms of pain, sensitivity and stiffness due to scar tissue in the injured muscle and ligaments, and new nerve endings formed at the site of injury. Periodic flare-ups result from the stresses placed upon these repaired tissues during work and leisure activities, and often are felt with changes in the weather. Completion of the healing process, in which the repaired tissues undergo remodeling and strengthening, may take as long as two years, depending upon a person's level of physical activity, frequency of exercise, and nutritional status. Recovery to full health is greatly enhanced by following a regimen of home exercises, vitamin and mineral supplements, and regular chiropractic care.

First Aid for Low Back Pain
Lie flat on your back or side for 12 to 48 hours after the onset of severe low back pain. Follow this with a slow, careful return to activity. There is no cure for low back pain, but your symptoms can be minimized through careful self-management.

While these treatments are generalized for the type of pain you may be experiencing, it is recommended that you be examined by a chiropractic physician. Call Dunn Wellness Center at
(904) 249-1551 for an appointment.