Don’t Do This to Your Injury

Don’t let common mistakes slow down your injury recovery! Ensure you get a proper diagnosis, follow through with prescribed exercises, and adjust your daily routine to avoid further strain. By steering clear of these errors, you'll speed up your recovery and get back on track more quickly!Discover the common mistakes that could be holding you back and learn how to avoid them.

MSK

7/27/20241 min read

Muscle and ligament injuries often occur, whether due to sports activities, accidents, or daily movements. Rapid and appropriate management in the acute phase before seeking further treatment is very important. Previously, we discussed the first treatment of injuries using the P.O.L.I.C.E. method. However, it is also important to know what you should not do if you experience a soft tissue injury.

H.A.R.M stands for heat, alcohol, running, and massage is a guide for what NOT to do when managing an acute injury.

Heat

Applying heat to an injury will increases blood flow to the area, thereby increasing swelling. Avoid hot baths/showers, hot water bottles, and hot oil/cream in the first 48-72 hours after injury.

Alcohol

Alcohol has the effect of dilating blood vessels, which in turn increases blood flow to the area. Alcohol can also mask the pain and severity of an injury, which may put you at greater risk of re-injury

Running

Running or doing vigorous activity too soon can delay the healing process and increase the risk of re-injury. Follow injury guidance and gradually start physical activity based on the recommendations.

Massage

Massaging injured muscles in the acute phase can worsen the damage and increase inflammation. Reserve massage therapy for the next stage of rehabilitation when the muscles are recovering.

Read more:

Pre-Operative Physiotherapy

Don’t Do This to Your Injury

Physiotherapy in Bali