Home Care for Aches, Pains & Injuries

Problems such as tendenitis in the knee, elbow or shoulder may develop gradually or suddenly as dull ache or throb, or sharp pain. A few simple measures may correct the problem:

	Rest the painful part or avoid activities that aggravate.
	Twice daily, gently stretch the muscles around the painful location
	Use an over-the-counter anti-inflammatory medicine such as ibuprofen (Advil) or naproxen (Aleve) as directed regularly for 3-7 days in a row (take with food when using regularly to protect your stomach and stop if there is any stomach pain or nausea).
	A neoprene sleeve or elastic wrap covering the effected part during activities that aggravate symptoms and are unavoidable or on returning to such activities often helps.

Injuries to Muscles, Joints and Ligaments

Injuries to muscles, joints and ligaments can occur when exercising, participating in sorts, working in the yard or many other activities.

The first phase of treatment is RICE. Additional treatment may be necessary.

See a doctor if...

	You have severe pain, or if pain persists for more than two weeks.
	You have any kind of injury to a joint. If left untreated, joint injuries can rapidly become permanent. Immobilize the injury until you see the doctor.
	You cannot move the injured part.
	You have an injury that doesn't heal in three weeks.

The RICE Method

RICE is the recommended immediate treatment for any injury. The letters in RICE stand for Rest, Ice, Compression, and Elevation.

	Rest, because continuing to use the injured body part can further the damage.
	Ice, contracts the injured blood vessels, limiting the bleeding in the area and reducing recovery time.
	Compression is important because it limits swelling. Unchecked swelling could prolong healing.
	Elevation utilizes the force of gravity to reduce swelling and blood flow in the injured area.

It is important to begin RICE as soon after injury as possible. Protect the injury with a towel and put ice over the towel. Wrap an elastic bandage around the ice and injury. Do not wrap so tightly that you cut off the blood supply.

Fractures

A fracture is the disruption of the continuity of bone. These may be undisplaced and stable in which case a simple splint is satisfactory initial treatment generally until a cast is applied in the next few days or a week. Displaced, unstable fractures need more prompt definitive treatment such as reduction ("setting the fracture") and sometimes surgery.

Preventing Fractures

	Use common sense: Don't climb on wet, slippery roofs, etc.
	Use proper protective gear, during "at risk" activities. Use wrist guards for roller blading and skateboarding and snowboarding on hardpack. They really work.
	Avoid osteoporosis (loss of bone density which results in the done being more easily fractured):
	-	Don't smoke! It's a major rick factor.
	-	Excersize regularly. Like muscles, bones get stronger when they are regularly stressed.
	-	Eat a healthy diet-bones need protein, minerals and vitamins to stay strong.
	-	Make sure you have enough calcium in your diet or with supplements.