NCTV Episode 24

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • Explanation of and defining acute injuries
  • Understanding the inflammatory reaction
  • A rather swollen ankle
  • Practical advice with P.R.I.C.E
  • How to avoid harm with H.A.R.M

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 24 and this one is all about the immediate treatment of acute injuries.

Firstly why is immediate treatment so important? Well that’s because the success of injury healing can be boosted by appropriate, effective and timely action particularly in the early stages of an injury (ie. the first 72 hours).

So a little bit more about acute injuries – Any ‘soft-tissue’ is subject to injury including ligaments (which join bones to bones), tendons (which join muscles to bones) and to muscles themselves.

The immediate reaction of the body to injury is similar irrespective of the soft tissue structure and is known as an inflammatory reaction.

Injuries can be caused by overstretching, bruising or crushing and a strain describes overstretching of a muscle, while a sprain describes overstretching a ligament or tendon.

Now onto the inflammatory reaction – Tissue injury usually involves damage to small blood vessels and that results in bleeding at the site of injury. This bleeding leads to the four main signs of inflammation which are:

Heat – chemicals released from the damaged tissue causes dilation of surrounding blood vessels to bring healing agents to the area. The result is more blood and therefore heat

Redness – is due to the increase in blood to the area

Pain – is caused by the chemicals released from the injured tissues as well as the increased tissue pressure from the fluid acting on nearby nerve endings

Swelling – which is the result of this accumulation of extra fluid.

This inflammatory reaction is necessary as it is part of the natural healing process. However the body tends to overreact to sudden traumatic injury and as a result more inflammatory fluid accumulates than is necessary for healing. This fluid contains a protein that turns into replacement ‘scar’ tissue. If too much is allowed to form it may prevent the structure returning to normal function with reduced flexibility and increased risk of re-injury.

Anyone experiencing an injury should benefit from the following recommendations which should be carried out immediately and for up to 3-5 days after injury. These are remembered by the acronym PRICE.

P is for PROTECT with regard to the injured tissue, making sure it doesn’t undergo any undue stress that may disrupt the healing process and/or cause further injury. This could be done with splinting or bandaging by a medical professional or simply with rest, slings or crutches. Just to say though that complete immobilisation isn’t usually necessary or desirable. Also, make sure the method of protection can accommodate swelling.

R is for Rest. This reduces the energy requirements of the area, avoids any unnecessary increase in blood flow, ensures protection of the area and optimises healing. To do this you could use slings, crutches or static rest (ie. sitting or lying down). You don’t need to completely rest all the time but any movements need to be carefully controlled.

I is for ICE. This is used to limit the body’s overreaction by reducing the temperature of the injured tissue and therefore the energy requirements and subsequent influx of blood. The ice helps constrict the blood vessels thereby limiting bleeding and reducing the accumulation of unnecessary tissue protein. You can use crushed ice wrapped in a damp towel or in a plastic bag. Also, a frozen gel pack, or a packet of frozen peas can be a practical substitute. Note that a damp towel must be placed between the ice and the skin to avoid ice burn. The sooner ice can be applied the better and it should be applied for around 10 minutes. Make sure not to return to activity immediately as the ice will have an analgesic ‘numbing’ effect.

C is for COMPRESSION, this limits an unnecessary accumulation of inflammatory fluid and ultimately over-production of scar tissue. Simple off-the-shelf compression bandages such as Tubigrip and adjustable neoprene supports are best for self-application. The area should be compressed a minimum of six inches above and below the site of injury and it should be flexible enough to accommodate initial swelling and to continue to apply pressure as this reduces. Be sure to loosen the compression if you feel pins and needles around the compressed area.

E is for ELEVATION to lower the blood pressure and therefore help limit bleeding and encourage drainage of fluid through the lymphatic system. For this you can use pillows, foot stools or slings etc.

When following PRICE it is also important to avoid HARM, hence the saying ‘Give PRICE and avoid HARM’.

HARM is another acronym where H stands for – Heat (eg. A hot bath or sauna) A for Alcohol, R for Running and M for Massage. Again, those are things to be avoided immediately after injury.

Hopefully that will now equip you with what you need to do next time you suffer from an acute injury. That’s your bitesize bit to help your health flourish for this week and I’ll see you next time. Bye bye.