Managing Soft Tissue Injuries

Are you managing your soft tissue injury well?

Soft tissue injuries are traumatic injuries to the muscles, tendon, ligament or any combination of the 3.  We commonly see soft tissue injuries through sport but it can obviously occur in day-to-day life.

HOW TO MANAGE A SOFT TISSUE INJURY

The first 72 hours it is useful to follow the rules of RICE.

REST

The aim is to regain normal movement as quickly as possible however within the first 72 hours it is important you rest.  If the injury is in your leg you may benefit from elbow crutches to rest the area and encourage a good walking pattern.  You will need to attend your physiotherapist or accident and emergency department to be provided with these and learn how to use them appropriately.

ICE

Frozen peas can be just as good as an ice pack as you can mold it around the injured area. 

Ice should not be applied directly to the skin and should be wrapped in a damp towel. 

Ice should be applied for no more than 10 minutes every 2 hours.

COMPRESSION

Some body parts are difficult to apply compression to.  The wrist, knee and ankle tend to be the easiest.  You can buy tubigrip from most chemists.  When applying cover the whole area ensuring there are no folds in the tubigrip.  Do not wear at night, this is only for during the day.  Tubigrip does not provide support just compression.

ELEVATION

True elevation involves the swollen area being above your heart.  If your injury involves the ankle or knee lie on your back the sofa or bed with  your foot raised up on a pillow for as long as you are able and feel comfortable.

It is also important that you move well little and often.  The sooner you can regain normal movement the better your recovery can be and the less likelihood of injury recurrence. 

Soft tissue injuries can take between 6 and 8 weeks to fully recover if managed well.  Effective management of your soft tissue injury is essential for achieving full recovery and reducing problems in the future.  Attending your physiotherapist from the start of your injury can ensure that your injury is properly assessed and give you all the appropriate management strategies. 

At Framework clinics we can provide you with the correct advice and care.  Give us a call at any of our 3 clinics:

Bridge of Allan: 01786 831100

Livingston: 01506 202526

Tillicoultry: 01259 750960

If you are concerned regarding the extent of your injury or if you suspect you may have a fracture you may need to attend accident and emergency or your GP.  

Are we walking well?

Are we walking well?

Walking is one of the most natural movements we make, yet surprisingly many of us don’t walk efficiently.

Our sitting position often encourages a stooped posture which we then carry into our walking posture.

On the other hand a very upright and rigid trunk (often mistaken for good core strength) increases the effort in the muscles and joints of our low back and pelvis when walking.

Some walking patterns (gait) put more effort into a side-to-side movement than a forward one – the direction in which we actually want to go!

You may have experienced discomfort when walking round the shops.  This is usually because we take smaller, stop-start steps as we browse around the shops, when our walking muscles much prefer to be stretched out with a longer stride.

Shoes are another factor that influence the way we walk.  Shoes that give poor support cause our feet to collapse inwards which has a knock-on effect through your knee and hip joint to your back and pelvis.

Pain will affect the way you walk as you compensate on the non-painful side.

As you can see, there are many factors that influence the way we walk.  That’s why looking at gait is important to identify what factors are contributing to and maintaining symptoms such as low back, hip, knee and foot pain.

At Framework Clinics, our physiotherapists and osteopaths routinely assess gait as part of your assessment and can offer very simple advice that can make a big difference.

To make an appointment call us at any of our 3 clinics:

Bridge of Allan: 01786 831100

Tillicoultry: 01259 750960

Livingston: 01506 202526

What is the difference between Osteopathy and Physiotherapy?

What is the difference?

We are often asked “What is the difference between an osteopath and a physiotherapist?”  It can be very confusing for you when you have back pain, or a muscle strain following a sport activity, and you don’t know which practitioner you should consult.

A common perception is that physiotherapists treat muscular problems with exercises and advice, whilst osteopaths treat backs with manipulation.

In reality, both professions treat a wide range of muscle and joint problems using a variety of techniques: soft tissue massage, joint mobilisations or manipulations and lifestyle/movement advice tailored to suit your individual needs.

One main difference is physiotherapy is available on the NHS.  The majority of physiotherapists have worked in the NHS and therefore tend to have more experience in post-operative and post-stroke rehabilitation.

Both professions education is a 4-year degree course with an emphasis on clinical experience.

Both professions are regulated by professional bodies (The Chartered Society of Physiotherapy and The General Osteopathic Council) that ensure practitioners achieve and maintain high standards of professionalism and learning. 

Medical Malpractice Insurance is compulsory for both professions.

At Framework Clinics, our osteopaths and physiotherapists are a highly experienced team of practitioners who deliver a patient-centred approach.

Our physiotherapists are particularly experienced in rehabilitation following a stroke, joint surgery or fracture.

If you would like to attend for an assessment from any of our clinicians give us a call:

Bridge of Allan: 01786 831100

Livingston: 01506 202526

Tillicoultry: 01259 750960