Injured = PRICE
With the recent discovery of my injury or should I dare say injuries: Bulging disk at T11-T12, hyper-mobile rib T5, and T4-T7 vertebras are stuck in the flexion position, I am putting into practice the PRICE principle.
P = protection – limit movement or activity
Protection will help from causing any more damaged to the injured joint, or area.
What protection really is, is not participating in the sport that caused the injuring in the first place. As hard as this is for me, I have not gone out for a swerve since Feb the 3rd. That has been almost three months since I lasted skied and can’t believe that I still don’t know when I will be out on the water. But if this is what it takes for me to get 100% better, I am willing.
R = rest – allows time for the body to heal
Rest is very important to protect the injured muscle, tendon, ligament or other tissue from further injury. Resting the injured part is important to promote effective healing.
Since it is my entire back that is injured, rest for me has been complete rest from everything, skiing, and working-out and now work itself. With having the whole day to myself, I almost don’t know what to do, because of my pain being so great I can barely move, my days have been spent in bed with a good book or a movie. Don’t know how long the rest period is going to be for me, any recommendations on good books or movies?
I = ice – decreased the inflammation
Cold provides short-term pain relief and also limits swelling by reducing blood flow to the injured area. Avoid leaving ice on an injury for more than 20 minutes at a time. Longer exposure can damage your skin and even result in frostbite.
Ever since I started to have back pain I have been icing daily. First I just needed to ice my back. With the pain traveling to my chest this past week I been an ice sandwich, one ice pack for my back and another one for my chest. I would ice for15 min once to twice a day. However, with the pain still increasing I have resorted to ice bath. See my next post on my adventures with my ice bath.
C = compress – limits and reduce swelling
Usually injuries would require this to help with the healing process. However my case is a little different.
With having a hyper- mobile rib, I have rapped my entire chest, (that is comfortable) but it has not helped with the symptoms. The one thing that has helped me with my pain is tapping up my back and my chest. There is an art to tapping one’s back and chest. I had my Physical Therapist do the art on my back and chest (that was an experience ) Right now I have hot pink tap, and the good new little pain.
So next time you are injured for Skiing, that PRICE into practice right away and you will be out on the water sooner than later. Ski you Later