If you have any injury, your first course of action should be R.I.C.E
Rest Ice Compression Elevation.
Take this action as soon as you can after the injury has occurred. The quicker this happens, the quicker the healing process.
Ice the injured area as often as you can at around 10-15 minutes at a time - every 2 hours. (15 minutes if the injury is deep, like in the thigh, 10 minutes for injuries closer to the surface, like around the knee, 12 minutes close to the shoulder....)
If you can, get a tubi-grib from the chemist or the Doc to compress the injured area. Leave it on throughout the day but take it off when icing.
When you’re watching telly or icing, keep your knee above the level of your heart.
Don’t ice and compress the area at the same time because this reduces the blood flow to the area a little too much.
Also, to assess any injury, Could you please provide the following information if you can.
O - When the injury happened - 24 hours, week, month ago
O - The pain felt - Sharp, dull ache, tingly ect..
O - Area - inside the knee, outside, above, below, on the surface or deep.
O - Specifically how the injury occurred.
O - Age
O - Any other activities, e.g.. football, basketball.
O - Any action already taken
EDIT: Due to the pro not being able to spell – see below
Hi, I am new to Parkour, I haven't actually done any yet and I've already injured myself. I was getting ready for the London jam Sunday 16th Jan. I just quit smoking so it has been a while since I did any exercise. I went for a jog and got a sharp pain on the right hand side of my right knee, just at the bottom of the knee cap, though it feels like it is inside the knee. I broke the Fibula on this leg about a year and a half ago. I got an injury similar to the present one about half a year ago, but it went away after a couple of weeks rest. The injury is painful when I am going up or down stairs and when my foot hits the ground whilst jogging. I took about five minutes jogging before the pain set in today and has been painful since. I am 25 years old and the only action I have taken so far is High Strength Glucosamine tablets?
I am worried in case the fibula has perhaps set in the wrong position?
Post by ConfuciousDragon on Jan 13, 2005 6:37:23 GMT
Though I am not Dackpt... my sister is a nurse... and I know a lot about this kind of stuff... so... here's my input...
You say it took 5 minutes for the pain to set in. This rules out anything related to bones. For bones will always hurt if you apply pressure to them. What it sounds like... is that you aggravated a muscle. You said it had been a while since you last excersized... well... when muscles get used after a while of inactivity, they are more likely to strain.
Best advice: Do as little activity as possible for a week or so... keep off the knee as best you can. It should go away quite quickly. Generally, muscle pains go away after 3 or 4 days... but... remain slightly for a week or 2... like... it can be feeling pretty good, but occasionally it'll feel numb. When that happens... just take a break. It is a sign of strain, and you may relapse if you put it too much work...
Thanks for the info ConfuciousDragon, that makes my mind rest a bit, I was hoping it was something like that, and not the bone or something permanent. You're probably thinking, "if you're that worried why not see a doctor?". Well I did arrange to see a doctor, but in Britain it takes ages. The first time I got this type of injury I made an appointment and got one for 6 months later, by the time 6 months past the injury was well healed, so I thought it was nothing to worry about. Then this, I'll just rest it, I iced it last night and got a support for it today, it feels ten times better. I'm not familiar with arnica, broken, what is this? I tend to stay away from pain killers and stuff I like to know when something is wrong and I think the pain is a good way of warning me how bad things are and how far I can go.
Post by ConfuciousDragon on Jan 15, 2005 8:03:15 GMT
...wow... more incentive for me to stay where I'm at.
Well... the other thing that just occured to me, is that if you did indeed break the bone without seeking medical attention, it may have healed improperly... so... what you are experiencing IS a muscle problem, but it is a cause of pain memory. This is esspecially evident if you were doing an activity likewise to what you were doing when you first broke it. I had this happen briefly a year after I broke my collar bone, the bones healed and fused next to each other. Well, one time while headbanging (I'm a metalhead...), my neck felt like someone had just stabbed it with a butcher knife... and I rested for about a week and it went away. however... my advice, right now... DON'T STRETCH IT. Makes it take 10 times longer.
My Injury Occured about 8 months ago and its been pretty much persistant since then, ranging from mild to agonising pain.
- Depending on activity, the pain at its worst feels like my inner thigh tightens up inside and snaps like an elastic band, other times its a tightness and a dull ache, like its bruised.
- Deep inside my inner thigh, running down my leg, I know its the abuctor since ive been to the doctor and referred onto sports clinic, unfortunatly I have a 17 week waiting period before an appointment and I cannot have this injury for another 17 weeks.
- Gymnastics i guess.... roundoffs and one handed cartwheels, roundoff pretty much caused it though, when not throughly warmed up.
- Im 18
- Parkour, Gymnastics thats about it.
- 2 weeks rest, Seen doctor, about to resort to physio but wanting a secondary professional opinion.
Post by ConfuciousDragon on May 17, 2005 5:28:57 GMT
Flame... it sounds like you have a classic pulled muscle. I'd reccomend taking a week off with as little inactivity as possible. Maybe even use crutches for a little.
This is assuming the "elastic band" effect happens primarily when active... if it happens when inactive... well... it's still a muscle injury... and that's still the best way to heal it... it's just probably not a pulled muscle.
Unfortunatly having experienced many pulled muscles I know it isn't a pulled muscle. Ive taken 2 weeks off at a time on a number of occasions over the 8 months I have experienced this problem and there has been no improvement.
Doctors Diagnosis is abductor strain, with possible scar tissue inhibiting repair. However Ive not got to a physio and Im not willing to wait 17 weeks.