An ounce of prevention is more valuable than a pound of cure

One of the most common injuries for an athlete/worker/homemaker/kids hard at play is a sprain - tearing of the ligaments.  Any athlete has heard a thousand times to stretch before any event.  But what if you are not an athlete?  Going out to mow the lawn, spring-cleaning, washing walls, weekly bowling, GARDENING, playing catch with your grandson and even that little hike can be athletic events.  Fortunately most coaches take this to heart and are diligent about leading the entire team into proper stretching. What if yours doesn't do this or you don't have a coach?  Did you know that a good stretching routine can be done 45 minutes prior to the event and still be effective?  So, before you leave the house or even in the locker room, make sure you take the time to properly stretch!  It is worth the effort and you will be glad you did.

What if you do get a sprain, then what? 

Remember this word:  PRICE:  Protect, restrict, Ice, Compress and Elevate.  All of the components are important but the most important one is ice.  There is a 30/50 rule.  If you get ice on the injury within the first 30 minutes (I prefer 5 minutes), you will reduce the extent of the injury by 50%.  WOW, that is huge!  My preference for ice is simple - use real ice, not the blue bag stuff, or at the very least a bag of frozen veggies.  I always tell my patients to get a Ziploc bag, fill out 1/4 to 1/2 full with ice and then the rest with water.  This makes the bag easy to place on the injury and help it to stay.  Never LAY on the ice, lay it on you.  Make sure that there is no direct contact of ice on the skin unless you are extremely careful and know what you are doing - ice can cause 3rd degree burns very quickly.  Place the ice bag either on top of your clothing or on a moistened cold cloth.  Do not use the ice for more than 15 minutes at a time, preferably use 10 minutes at a time and then give a 30-45 minute break. 

Home care can also include the use of a brace for compression, a cane to reduce the use/restricting use of the injured part, use of Ace bandages, etc.  If you are not educated in the proper use of these items or the condition worsens, you need to consult a medical professional.

Should I go to the ER / Stat Care / Family MD / Chiropractor?

There are many levels of sprains or more serious injuries can occur with pain being a deceptive factor.  X-rays are invaluable tools to evaluate a sprained joint whether it is a shoulder, wrist, elbow, knee, neck or lower back.   To see is to know and to not see is to guess.  There can be underlying diseases or fractures that may go needlessly untreated in the absence of an x-ray.  Does every single sprain need an x-ray?  Absolutely not - but how do you know?  All of the medical professionals listed above have been trained in evaluating joints and determining medical necessity for diagnostic testing. 

Which provider should I choose?  If the injury is obviously serious, please go to the ER immediately.  If in doubt, go to the ER.  The ER/Stat Care/Family MD may provide you with medications, braces, crutches, canes, etc.  They may take you off of work/activities to allow time for healing.  They may send you to Physical therapy for rehab, massage and to reduce the swelling and increase the function.

Chiropractic:  Ok, if all of the other providers do all of this, why do I need a chiropractor?  Honestly, you may not need any health care provider and then again, you may need all of them including chiropractic.  Chiropractors are able to diagnose your condition, send you for any necessary tests, provide you with needed bracing and other aids as well as reduce the swelling, restore function, mobilize/correct joint function with alignment of involved bones including ANY joint in the body except in the ears.  Most chiropractors also offer ultrasound, electric stimulation, rehab with specific exercises in office and home instruction and specific myofascial release massage techniques that will help you get back to the sport of your choice. 

No matter what route you chose, the most important person in the loop is YOU!  Know your limits, be sure to stretch first, acknowledge when you have hurt yourself and take care of any injuries quickly. 

The 5 most dangerous words - Maybe It Will Go Away.

Many stretching extreme stretches:  http://www.elasticsteel.net/?Click=43
For the rest of us:  http://www.drbackman.com/new-muscle-stretches.htm