Avoid the HARM Factors

Avoid the HARM Factors

Article by J. MillerS.Armfield

Avoid HARM Post-Injury

You will help your chances of a full recovery if you avoid the H.A.R.M. factors in the first 48 to 72 hours.

What are the HARM Factors?

Heat: Increases swelling and bleeding. Avoid heat packs, hot baths and saunas.

Alcohol: Increases swelling and bleeding. Plus, it can delay healing.

Running or Exercise: Aggravates the injury, which increases pain, swelling and bleeding. Always check with a health professional before resume sport or exercise.

Massage: Increases swelling and bleeding. Direct massage to the injured area may aggravate the damaged tissues and is normally best avoided for the first 48 to 72 hours. Indirect massage (away from the injury site) may be helpful. Please consult your health practitioner for the best advice for your injury.

What Are Common Muscle Injuries?

Myalgia, or muscle pain, can have many sources. Here are some of the more common sources of muscle pain. Would you please click the links for more information?

Neck & Back Muscle Injuries

Lower Limb Muscle Injuries

Upper Limb Muscle Injuries

Haematoma-Related Myalgia

Fatigue-Related Myalgia

Systemic Causes of Myalgia

More Information: Myalgia

Common Muscle Injury FAQs

What are the 4 Types of Muscle Injuries?

How Long Does It Take For A Muscle Injury To Heal?

How Can I Speed Up Muscle Recovery?

Article by John Miller

How Long Does It Take For A Muscle Injury To Heal?

The recovery time for a muscle injury depends on the severity of the damage. For a mild strain, you may be able to return to normal activities within a few days or a week. For more severe strains, recovery can take several weeks and even months. In nasty cases, surgical repair and post-operative physiotherapy may be necessary.

With professional assessment and the treatment guidance of your physiotherapist, most muscle injuries recover entirely.

To avoid re-injury, please ensure that you have adequately rehabilitated your body for a return to sport or work. Follow your physiotherapist’s specific instructions. Don’t engage in high-risk physical activity until your muscles have healed and strengthened appropriately.

Common Treatments for Muscle Strain

The following options are available to your physiotherapist to assist the rehabilitation of your muscle strain. Please seek their professional advice prior to self-managing your injury to avoid aggravating your muscle strain. These are general guidelines only and should not be treated as individual treatment advice.

Acute Muscle Strain Treatment

Subacute Muscle Strain Treatment

Later Stage Muscle Strain Treatment Options

Other Factors to Consider

General Information

massage.calf

Massage Techniques

Article by John Miller

Muscle Strain Treatment

Muscle strain treatment will vary depending upon an accurate diagnosis from your health professional. The severity of your muscle strain, and what function or loads your injured muscle will need to cope with, will impact the length of your healing and rehabilitation process.

Until you’ve been accurately diagnosed with a muscle strain, use the following guidelines:

  • Ice and a compression bandage.
  • Elevate the injured region if it is swollen.
  • If it’s painful to walk you should be using crutches.
  • Cease or reduce your exercise or activity level to where you feel no pain.

Muscle strain can take anywhere from a few days to several weeks to rehabilitate successfully. Please seek the advice of your physiotherapist, doctor or your health care practitioner who specialises in muscle injuries eg massage therapist, to guide your treatment.

Common Treatments for Muscle Strain

The following options are available to your physiotherapist to assist the rehabilitation of your muscle strain. Please seek their professional advice prior to self-managing your injury to avoid aggravating your muscle strain. These are general guidelines only and should not be treated as individual treatment advice.

Acute Muscle Strain Treatment

Subacute Muscle Strain Treatment

Later Stage Muscle Strain Treatment Options

Other Factors to Consider

General Information

massage.calf

Massage Techniques

What Causes Post-Exercise Muscular Pain?

What Causes Muscular Pain?

You know the feeling… dreaded “stiff and sore muscles” a day or two after you’ve done a little more exercise than usual.

Shortly after exercise begins, a mix of lactic and carbonic acids builds up in muscle tissue. These acids are waste products of muscle contractions. Don’t worry. These acids are normal. To produce “energy”, muscles burn stored glycogen. Lactic and carbonic acids are by-products of this metabolic process.

The good news is that most of these acids convert back into glycogen and are restored in preparation for your next bout of exercise. Pain and muscle fatigue can exist until the acid levels in your muscles return to normal.

How Does Massage Help?

Massage helps to eliminate the irritation caused by these acidic wastes. Research shows that massage can increase muscle recovery much quicker than rest alone.

Why is Massage So Useful When You Exercise?

Regular exercise causes many body changes. One improvement is the increase in blood vessels to the muscles to meet the demand for more oxygen and nutrients. This circulation increase helps to eliminate the waste products and toxins that build up with exercise. Importantly, it can take several weeks to develop improved muscular circulation.

Until the blood supply increases, you will have trouble with oxygen and nutrients supply. This allows toxic wastes to back up and stagnate. You will experience soreness, pain and stiffness. Many exercise enthusiasts regard aches and pains as the inevitable price to be paid. This is usually not true.

What about Muscle & Joint Stiffness?

Massage eases muscle and joint stiffness. Using massage strokes to reduce muscle tension and passive movement to stretch the connective tissue found around joints massage will improve your performance. Massage also lengthens muscle and tendon units to help prevent injuries from occurring in the first place.

What about Soft Tissue Injuries and Massages?

Massage aids recovery from soft tissue injuries such as sprains and strains. Tissue repair accelerates by increasing circulation in the injured area. Massage therapy can help speed, improve recovery, and reduce discomfort from soft tissue injuries.

Massage is Drug-Free Treatment

Massage is a drugless therapy. Headaches, insomnia, neck and back pain, digestive disorders including constipation and spastic colon, arthritis, asthma, carpal tunnel syndrome and muscular aches and pains are just some of the problems that can respond to massage therapy.

More info:

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