How to Treat an Acute Injury
“Texts from patients with acute injury are commonplace. The number one question is, “what should I do?” This is followed by, “should I make an appointment?” and “can I still run, play tennis, etc.?””
At the onset of a new injury, it is normal to feel fear and confusion about what to do next. Mild injuries can resolve quickly with early intervention and proper treatment. Follow Coach Amy's tips to prevent further damage, chronic injury, and pain.
Stage 1 (first 24 hours)
Rest
Rest from activity is the priority during stage 1.
Is there noticeable swelling and pain?
Ice the area for 20 min with at least 20 min between icing sessions.
Repeat icing throughout the day as needed.
If the injury is in a limb, prop it up on pillows so it is above your heart.
You can also apply compression for support and to help reduce swelling. Remove compression if you lose sensation, experience numbness or tingling, or the skin turns blue or white.
Avoid over-the-counter anti-inflammatory medications.
If pain is minimal and no swelling is present, skip to Stage 2.
Stage 2 (24-48 hours)
Painfree Movement
The goal during stage 2 is to promote healing by decreasing inflammation and improving blood flow.
Avoid bed rest; movement helps the healing process.
Move within a pain-free range.
Refrain from activities that cause pain greater than a 3/10 on the pain scale (see below).
Apply deep heat.
Try an ice-cup massage to help control pain if needed.
Avoid over-the-counter anti-inflammatory medications.
Coach Amy's favorite treatment at this stage is the application of deep heat for 20 minutes, in particular, EPSOM soaks.
Stage 3 (72+ Hours)
Return to activity as Tolerated
Stage 3 promotes healing with deep heat, movement, and a return to activity as tolerated.
Consider dry needling and Active Release Technique (ART). These treatments promote healing at this stage.
Dry needling is the most effective anti-inflammatory.
Gradually return to activities using pain as your guide. If your pain exceeds 3/10 with a movement or exercise, stop. See the pain scale below.
Make an appointment with your physical therapist or other health care provider for an evaluation if symptoms persist.
Pain scale:
It can be difficult to rate your pain. In physical therapy, we like to use the pain scale. [0=no pain, 10=emergency room pain]. If you have to limp or use poor biomechanics to move, your pain is likely higher than a 3/10.
Things not to do:
Avoid the temptation to stretch; refrain from massage and massage guns. These can provide temporary relief but, at the same time, cause more damage, especially in the acute phase of an injury when connective tissue tears are likely.
When Emergency Intervention is needed:
The following musculoskeletal symptoms are a medical emergency.
sudden, persistent weakness
inability to support weight on a limb
severe, uncontrolled pain or swelling
numbness and tingling in both legs
lack of bowel or bladder control or difficulty urinating
Seek immediate medical attention if you are experiencing chest pain or in case of a severe fall or accident, as internal injuries may be present.
Use Coach Amy's tips to help negotiate your acute musculoskeletal injury and prevent further damage, chronic injury, and pain. Schedule an appointment if symptoms do not resolve.
Missouri and Kansas approved direct access to physical therapists, meaning you do not need to go to a doctor when you seek physical therapy.