How to decrease PAIN with a minor INJURY

It is common for family/friends to ask me how to manage a minor injury. “Hey, Liz–my back hurts” is a pretty common one. “I hurt my shoulder the other day.” “For some reason my knee is bothering me.”  I won’t give any names, but some family members have a new area of pain every time I see them 🙂

My answer is the same for almost all of them. It involves a few easy steps.
1. Ice the painful area. Put a cold pack, a bag of ice, or a bag of frozen vegetables in a pillowcase and place it on the area of pain for 10-15 minutes, at least 1-2x/day.
2. Avoid the aggravating activities. If there are activities that bother your pain, try to avoid them or modify them for the next week.
3. Manage your pain with over-the-counter medicine if needed (check with your doctor and/or pharmacist for further  guidance)
4. Call me back in 1-2 weeks if it is getting worse.

Published by lizbnavarr@gmail.com

I am a Physical Therapist and Ergonomics Consultant, based out of Columbia, SC. My passion is to write about and speak about pain/injury prevention. I started Pain Talks as a consulting business in 2018.

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