After running, I suffer from a kind of cramping/tingling/aching in my lower calf muscles. It can last up to 2 days after a run. My physio says it’s probably muscular & vascular related. It is slightly relieved if I stretch my calf muscles with my foot on a chair, instead of flat on the ground. I suspect my Achilles tendon may be involved, but can’t link the two in anything I have read. Has anyone else suffered something similar?
Read MoreAnyone advise on strapping or orthotics to alleviate pain during sport at the base of the fourth (next to small) toe
Read MoreHi,
I would just like to clear up any confusion that anyone may have regarding the use of ice and heat. Which modality you use is a crucial factor in determing the amount of time it takes for an injury to heal. For example, when it comes to a sprained ankle, icing within the first ten minutes can actually take days or even weeks off healing time. On the other hand, applying heat can cause excess inflammation and a prolonged recovery.
Cynotherapy, treatment with ice, should be done ASAP after an accident has occurred. When an injury is sustained the affected tissue bleeds and could potentially damage the surrounding tissues. Eventually, the body will try to remove the dead/injured cells from the injury site through inflammation. (Healing can only occur when the inflammatory process is complete.) The purpose of icing is to limit bleeding of the injured tissues and prevent further damage to the surrounding tissues. The process by which the blood vessels constrict with less blood flow is called vasoconstrictation. Most bleeding occurs right after an injury is sustained, so, therefore, icing ASAP results in less damage to the cells and a reduction in the amount of time required for healing. Another benefit of icing is a decrease in pain because of slowed nerve impulses.
Icing can be done in many different ways. Some of the most common include: reusable cold packs, ice water immersion, and ice massage. Ice massage is the most effective method of cynotherapy because it applies coldness directly to the injury site and helps compress the area somewhat, therefore, reducing inflammation even further. Ice massage is done by freezing styrofoam cups filled with water. Then, the upper portion of the cup is pulled back, leaving an insulated portion to hold on to. The ice should then be rubbed directly onto the injury site in a slow, circular motion. Since ice massage is so effective, it should only be done for 7-10 minutes at a time as compared to reusable ice packs and ice water immersion, which should be done for 20-30 minutes at a time.
Thermotherapy, treatment with heat, should only be done when absolutely no inflammation is present. Heat causes the blood vessels to receive a greater blood supply. When there is no inflammation present, this can have a positive effect because an increased amount of oxygen and nutrients to the damaged cells will speed up healing. However, applying heat in the presence of inflammation will result in further bleeding of the injured tissues. When in doubt use ice!
Like ice, heat can be applied in many different ways. For example, heat packs, radiant heat, and ultrasound. Heat packs are the most commonly used, however make sure that towels are placed between the skin and packs to prevent burning. Radiant heat involves the use of an infrared lamp, which is quite useful when treating large area. Ultrasound is the most effective method for applying heat because it penetrates deep into the affected tissue. However, it is only available with a prescription from a doctor.
Whew. That was a lot! Anyhow, I hope everyone will know what to do next time they’ve got an injury!
runnerchick
Read MoreNot only does my knee hurt, but since last year I think I have a stress fracture in my shin. Should I have looked at? I still snowboard hard every day…is that a bad idea?
Read MoreHad acl surgery almost 3 years ago. Today, I landed flat off a jump & the back of my knee really hurts. Could I have loosened my acl?
Read MoreHi All,
Around one and half yrs back, while playing cricket, my right knee was pivoted and after MRI scan found that right knee ACL (Anterior Cruciate Ligament) is teared(disrupted). I was suggested physio-therapy which I carried out for 2 months. After that I could run and jog but never tried playing cricket again which I tried recently and had the same injury 15 days back and after the MRI found that it is the same ACL of right knee torned and I had two options. Either to re-construct the ligament using surgery (which is very obvious solution for atheletes) or carry out rehabilitation program by doing exercises. Finally after meeting with number of doctors, I have decided not to go for surgery.
In brief, I wanted to know is there anyone who has undergone same kind of injury and want to know the pros and cons of surgery and rehabilitation without surgery.
Actually I am more worried about side effects of not going for surgery since I came to know that If I dont get operated I might end of injurying other ligaments/cartlege etc. Will really appreciate quick response.
I play semi-professional soccer and 6 weeks ago took a blow to the top of my foot.X-rays showed no fracture. I now have pain running down the inside arch of my foot and on top of the foot. The pain is at its worst when I try to stand on my toes and I can’t support my weight.
My pyhsio says that it is bruising of the tendon and soft tissue and electric currents will break up the bruising. The pain doesn’t seem to be getting better. Has anybody experienced something similar?
I have a pain to the left of my belly button 3 inches diagoanally to the left. I feel this in my back with acute pain in both places when I stand up. The uqestion is which is cause and which effect
Read MoreDo people have a view about how effective taping shoulders / back is to ensure correct posture
Read MoreMine has gotten worse even with PT although the original diagnosis missed the tight IT band. I have been using crutches but even very slight movements with my knee agravates the band. Has anyone had it this bad? Has anyone had to wear a brace to immobolize the knee for this til the pain is under control?
TIA!