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JOINT SPRAIN
Overstretching a joint causes a sprain with micropscopic tears and microscopic bleeding. The joint capsule, ligaments, muscles and tendons may all be affected. A fequent sprain site is the ankle. If you land from a jump with your foot sickled in, placing excessive stretch on the outside of your ankle may result in a sprain. (All those at The Ballet School know how that feels) SERIOUS INJURY
A serious injury is a bone fracture, a large or complete muscle tear or a severe sprain with extensive tissue damage.
TrEaTmEaNt Is KeY:Even though if it seems minor, don't ignore an injury. If you try to keep dancing, you may further injure and weaken a damaged muscle or joint. Your posture will subtly lift to take stress off the area and you will be prone to a more serious injury because your coordination will be weaker than usual.
ThE bOdY's ReSpOnSe:Once injured, our bodies begin a local healing mode called "inflammatory response." Its signs are pain-damaged tissues send signals to the brain; redness-increased blood flow tothe area; heat-increased cellular activity; and swelling- white blood cells diffuse into the injured tissues. You can help the healing process by using the first aid technique known as RICE: Rest, Ice, Compression and Elevation. REST: TAKE STRESS OFF DAMAGED TISSUES.
*Immediatly stop the activity that caused the injury and support the area by splinting it with an elastic wrap or brace.
ICE:STOP FURTHER TISSUE DAMAGE.
*Put a damp towel on the injured area and apply a cold pack.
*Apply cold therapy for 10 to 20 minutes every 2 hours. (Longer periods of application can lead to increased swelling.)
*Frequently check your skin, which will appear red. If you feel uncomfortably cold, add a dry towel between your skin and the cold pack.
*If you feel pain or burning, stop cold therapy immediatly.
*After removing the cold pack, your skin should return to it's normal color within 20 minutes.
COMPRESSION: CONTROL THE SWELLING
*Lightly wrap the entire injured area with an elastic wrap.
*Always apply the wrap in a crisscross pattern; never wrap in circles because you may cut off circulation.
ELEVATION:LET GRAVITY HELP.
*Elevate the injured part above the heart as often as possible. HOMEMADE RECIPES
These are from other people, not just me. I already have a list. And not all are from dancers.
Dennis A.
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For any injury-STOP THE BLEEDING.
Josh W.
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For serious injuries-GO TO THE HOSPITAL! |
