Muscle & Motion Top Exercises Videos
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Acute Care of Sprain and Strain Injuries1. Control Swelling With RICE Therapy
- Rest the sprained or strained area.
- Ice every 2 hours for 20 minutes. (After 48 hours, Ice for pain, heat for spasms every 2 hours for 20 minutes)
- Compress by wrapping an elastic (Ace) bandage around the joint or limb, or if needed, a lumbar brace or cervical collar for the spine.
- Elevate the extremity that is injured above the level of the heart.
2. See Your Health Care Provider
Most severe strains and sprains should be evaluated by a health care provider. Consult a health care provider as soon as possible if there are symptoms of a possible broken bone:
- There is a "popping" sound with the injury.
- The person can't move the injured joint or limb.
- The limb buckles when the injured joint is used.
- There is numbness or tingling down your arm or leg.
- There is significant swelling, pain, fever, or open cuts.
3. Follow UpLB Stretch
- Continue RICE for 24 to 48 hours, or until the person sees a health care provider. The health care provider may want to do X-rays or an MRI to diagnose other than a simple sprain or strain to rule out a broken bone or other pathology.
- In severe cases, go immediately to the emergency room or urgent care center.
- All physical activity to tolerance.
- Avoid all activities that involve prolonged sitting, standing, or walking.
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Low Back Stretches above print
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Pilliates Leg Extensions for Low Back Pain above
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Legs, Groin, & Hips above print
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Cervical Isometrics and Stretches Print
Do three sets, 10 seconds each, 3x/day
Left, Right, and Forward, do three sets, 10 seconds each, 3x/day
The below stretches are to be held for 10 seconds each, two-three times per day.
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#1 Front |
#2 Front |
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#3 Front |
#3 Side |
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#4 Right Side |
#4 Left Side |
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#5 Inside |
#5 Outside |
