Your next move is your best move

Musculoskeletal conditions range from simple strains and sprains to long term conditions such as rheumatoid arthritis and osteoporosis-arthritis. Musculoskeletal conditions cover problems affecting joints, bones and muscles as well as rare conditions of the immune system.

Musculoskeletal conditions are important not only to the individual, their family, friends and carers but also to wider society. More years are lived with a Musculoskeletal disability than any other condition. This is because not only do more than a million people have a Musculoskeletal problem, they often have these conditions for many years, sometimes a lifetime.

Day 1

Rest can be beneficial in the very early stages of the injury (days 1-4),

Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling.

However, you should not take ibuprofen for 48 hours after your injury as it may slow down healing.

It is important you take your pain relief regularly (paracetamol) in order to manage and get in control of your pain. When taking medication please follow the instructions on the packet and inform the pharmacist of any other conditions that you suffer with.

In the early stages, gentle active movements and specific exercises can help decrease pain and swelling, they also promote good tissue healing with less unwanted scar tissue and joint stiffness.

Ice pack/frozen peas wrapped in a damp cloth, placed on the affected area for 10-15 minutes at a time, 3 times a day. So long as there is swelling you will need to continue ice therapy, often beyond the third week.

Compression of the swollen area can be achieved by using a tubigrip or crepe bandage. It should compress firmly but not restrict blood flow and create a tourniquet.

Elevation. Gravity causes fluids to gather, elevating the affected area can manage this problem. Elevate the limb wear possible above the level of your heart.

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Week 1 - Early Mobilisation

Movement is essential for recovery and starting to mobilise the injured tissues helps to show them how to and wear to heal.

Mobilisation exercises should be performed little and often throughout the day

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Week 2 - Strengthening Excerises

As the tissues start to recover you can add load to them, gently returning to your normal activities.

You can use discomfort as your guide and try to gently increase the amount of activity and load that you put through the injured area whilst being aware of increasing pain both during and after the activity.

It is important that you do as much exercise as is comfortable and this may change through the day.

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Week 6 - Normal Activities

By now you tissues should be settling down fully. You should be returning to full normal function.

Be aware that it could take as long as 12 weeks for a complete resolution and is not unusual to have a few occasional aches and pains along the way.

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