The Society for Human Resource Management (SHRM) reports, for two years running, that respectful treatment of all employees at all levels is the #1 contributor to job satisfaction. Compensation, tr…
This a very common question we encounter from our patients, when we advise them to apply heat or ice at home. So, here is a brief write up about’ When, Why and How’ to apply ice or heat following any injury.
Ice is necessarily used on any body part with in the first 72 hours (three days) following any injury. Ice applied on any acute injury helps to slow down bleeding in that part, thus reducing swelling and pain in that area. Ice can be applied in the form of crushed ice wrapped in a poly bag or as an ice pack wrapped in a damp towel. Ensure that the affected part is well covered with ice pack and it can be applied for 20 minutes every 2 hours. It will be more beneficial if the part affected is kept elevated above the level of heart when applying ice. For small areas, perform an ice cube massage for 5 minutes every two hours and for extremities like hands, wrist, ankle and toes, the part can be submerged in iced water for 10 minutes every two hours for the first 72 hours.
Heat increases the blood flow to the applied part and hence is applied 72 hrs after injury when the bleeding stops and more blood flow to the tissues is required. More blood flow means more nutrients and oxygen to the affected part and it thus helps the process of healing to happen faster. Also heat reduces muscle spasm, soft tissue tightness and joint stiffness in the affected zone, thus adding to a sense of ease and well being in the patient. Heat can be applied using a hot water bag, or microwavable heat packs. Care should be taken to not over heat the part as it will result in burns or scalds. It is always advisable to keep few layers of towel between skin and hot pack.
Few precautions for heat or cold therapy include, open infected wounds, skin with reduced sensation and in patients with diabetes.
This is a general guideline only and it is always advisable to consult your physiotherapist before beginning your home care.
Am an ardent fan of Brynn and her wellfesto posts. Read her posts in my phone and today I cared to visit her blog in my comp and read her ‘About’ page! Thanks Brynn
Where do you come up with your best ideas?
Most likely, it’s not at your desk. It’s not navigating to summer camp while trying to sing camp songs with the kids sitting in the backseat (not that I’ve been doing that lately, or anything). And it’s definitely not trying to type an email and talk to your mother on the phone at the same time. You likely come up with your best ideas while you’re swimming or walking or painting or most famously, in the shower. In my case, the best ideas usually arrive 20 or 30 minutes into a long run.
Despite knowing that these “shower moments” exist, in our modern lives, we often optimize for work and routines over the things that give our minds space to expand and explore. I often hear friends, colleagues and readers remark, “I’d love to [INSERT VERB HERE], but I…
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Enthusiastic Runners are gearing up for the Airtel Delhi Half Marathon (ADHM) to be held on 15th December 2013. Parks, roads, condominiums are full of runners practicing for this big event. Runners from Delhi, NCR and even other states participate passionately.
BUT… ONE THING IS COMMON – INJURIES
Enthusiastic runners get disappointed when injuries impede their progress or in worst cases injuries oust them from the season altogether. Despite several months of practice one becomes a victim of these common injuries and battles to get back on track.
However, most of the injuries are avoidable with some basic strategies like appropriate warm up, stretching, cool down and pacing the practice sessions with adequate rest days. My next post will focus on these basic strategies for effective running.
I am beginning to publish a series of clinical conditions requiring physiotherapy, mainly intended to help students of Physiotherapy. This would cover a brief introduction about the conditions, signs and symptoms, special tests if suitable, differential diagnosis , physiotherapy management and recent research regarding the management.
Though I want this series to help students mainly, I intend to write in simple language such that it helps any person who wants to know about the conditions and its physiotherapy management.
To begin with let us discuss the conditions occurring in a particular region i.e., Neck, Shoulder, Elbow, Hand, Back, Hip, Knee and Ankle.
The World Environment Day is just four days away. Many corporates plan Tree Plantation Drive in Parks and other open spaces. Environment Clubs in Schools and colleges are busy organising awareness campaigns and events to mark the importance of a safe environment.
But this buzz will fade away soon….. Is this enough to save our melting glaciers?
- Make it a habit to plant a tree or buy a plant on all important days – Birthdays, Anniversary, Diwali, Christmas etc.
- Find out areas where new saplings could be planted
- Communicate with our local leaders to initiate mass plantation drives in our localities
Lets create new but simple sustainable ways to save our environment. Take some time to browse through this Wikipedia page to learn more about what people across the world do.
Thanks to Rachel Lowe @ http://www.rachaellowe.com
Some of the useful Open Education Resource links to follow
- OER commons – a repository of open learning onjects
- OpenLearn – free access to Open University course materials
- webcast.berkley – open lectures from Berkley University
- MIT Open Courseware – open educational resources from MIT
- Oxford University on itunes – free lectures and teaching materials from Oxford University
- Open Education Conference – available to view on Ustream.