06/18/2009 
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Janine Robinson PT
ABC Physical Therapy & Wellness Group
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Testimonials For Rehab Physical Therapy & Wellness
I have worked with Jane for over a year now and am amazed with her efficiency! She has helped me overcome some of my most serious low back issues and is a top notch therapist. I have worked with Jane for over a year now and am amazed with her efficiency! She has helped me overcome some of my most serious low back issues and is a top notch therapist. Thanks! Art
I have worked with Jane for over a year now and am amazed with her efficiency! She has helped me overcome some of my most serious low back issues and is a top notch therapist. I have worked with Jane for over a year now and am amazed with her efficiency! She has helped me overcome some of my most serious low back issues and is a top notch therapist. Thanks! Art
I have worked with Jane for over a year now and am amazed with her efficiency! She has helped me overcome some of my most serious low back issues and is a top notch therapist. I have worked with Jane for over a year now and am amazed with her efficiency! She has helped me overcome some of my most serious low back issues and is a top notch therapist. Thanks! Art
Attend the free low back pain clinic!
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Contact our New Jersey office





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What To Do After An Acute Injury..

If you suffer an acute injury such as a sprain, strain, muscle pull, or tear, you need immediate first aid. Certain measures can help limit the pain and swelling and protect the injured area. Here are some things you can do right after injury, until you can get to see the doctor:

Remember the acronym R.I.C.E.

  1. Rest Immediately after injury, rest to protect the area from further damage. Sit or lie down until you can get treatment. If you hurt your low back, then lie down on your back with your some pillows under your knees, until you can get medical attention.
  2. knee_ice_2Ice Place cold pack, or even a bag of frozen peas, covered with a thin towel or pillowcase for 10-15 minutes at a time up to 3-4 times/day. Cold can provide short-term pain relief and limits swelling by reducing the blood flow to the injured area. Be sure not to ice more than 20 minutes!
  3. Compression This limits swelling, which helps with the healing process. If swelling starts, wrap the area with an ace bandage but not too tight (this works well for areas like ankles, knees, wrists, and elbows. If the wrap feels too tight, or starts throbbing, remove the wrapping and re-wrap. If you are not sure how to properly wrap the injured area, give us a call!
  4. Elevation Put your injured area (arm or leg) above the level of the heart to help reduce swelling. So if you injured your ankle, lie down and prop your ankle up on 2-3 pillows.
After 1-2 days of R.I.C.E., many sprains, strains or other injuries will start to heal. However, if your pain or swelling does not decrease after 48 hours, make sure to call your doctor, or even go to the emergency room, depending on the severity of your symptoms.
Exercise Guidelines For Pain

"No pain no gain".  Right?

Wrong! Exercise, for the most part, should not be painful!

If you are new to exercising or are returning to exercising, you will experience some muscle pain/soreness, but that should go away in the first 24-48 hours. However, if it hurts for longer than that, you need to get medical attention

Here are 3 categories to serve as guidelines for you if and when you experience pain when exercising:

upside_down__lightGreen light: When an exercise/activity produces or increases pain but gets better with time or repetition and remains better after the activity. This is a desirable response and indicates the need to do this exercise or activity more frequently.

Yellow light: When an exercise/activity produces or increases pain during the activity but remains the same each time and is no worse after completion of the activity or exercises. This is an indication to monitor the response and proceed with caution. Be careful here with increasing your load, repetitions, or duration with any exercise when you are in this zone.

Red light: When an exercise/activity produces or increases pain during the activity and remains worse after. This indicates the need to avoid that exercise or activity until you can have the condition or activity evaluated by your health care professional.

Tips From Preventing Injuries

Whether you've suffered from an injury before or are trying to keep from getting injured, the following tips can help you protect your muscles and joints:

  • Get a regular physical exam.
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  • Don't overdo any activity. Stop when your body tells you to!
  • When stretching, make sure you hold the position. Don't bounce.
  • Warm-ups and cool-downs should be a regular part of the routine.
    • Warm-up includes stretching or light jogging and can help minimize chance of injury. They also make the body's tissues warmer and more flexible to start exercise.
    • Cool-down following exercises or sports to loosen the muscles that have tightened during exercise. For example, after a race, walk or walk/jog for 5 minutes so your pulse comes down gradually.
  • When doing a squat:
    • Don't bend knees past 90 degrees.
    • Don't have your knees go past your toes.
  • When jumping, land with your knees bent, not locked straight!
  • Always avoid doing strenuous activity when very tired or in pain.
Remember, we know how important your activities are to you, and we work hard to get you back to function as quickly as possible.
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