RICE approach for an acute injury especially in the first 48 hours.
R: With an initial injury REST is important to avoid further injury, non painful exercise that does not strain the injured area is usually beneficial. So you can exercise your legs if you hurt your arm for instance. Or maybe swim or do a different type of exercise to usual which can then keep you fit without straining the injury.
E: ELEVATION may be appropriate to encourage drainage of a swollen area – put your feet up! E: exercise (gentle) can begin after a couple of days avoiding the injured area other than to carefully stretch it. Avoid weight lifting or resistance exercise to the area which is inflamed for a month or more usually. Stretching may help by preventing adhesions forming and improving mobility. Alternating hot and cold can be useful once the evident inflammation has reduced; this improves circulation.
Nutritional Naturopathic Treatment
A comparison of just physical therapy versus Naturopathic treatment to arthritic shoulder problems gave success rates of 18% and 54% respectively over a course of treatment. The difference is the nutritional input. With an acute injury we attempt to reduce inflammation and pain while protecting injured tissues, after that stage passes it is about promoting repair. Certain nutrients will facilitate tissue healing beyond what physical approaches alone may achieve especially where a condition has existed for more than a month. These are discussed below. The essay on osteoarthritis on the www.lef.org website is also often relevant. http://www.lef.org/Protocols/Immune-Connective-Joint/Osteoarthritis. A hair mineral tissue analysis can give insight into which minerals are out of balance. For detailed information please see this link or our leaflet: http://www.traceelements.com/EducationalResources/HTMA.aspx For example typically with arthritis calcium deposits around joints and in damaged tendons and the bursa. To reduce and remove this ‘grit’ we often use calcium’s antagonist and synergist which is magnesium with some vitamin B6 in it’s biologically active form P5P. This mineral imbalance may be a primary cause of the pain in some people as opposed to injury. Hair mineral testing also picks up on heavy metal toxicity which can interfere with normal mineral function.
Supplements to test out (web pages to read, references and information also listed)
Please note that at Freedom Healthcare we select possible supplements from among those which help most people with the problem you have but we test your muscles in the injured area to see if they strengthen when you taste the supplement. If so it is useful for you if not then leave it for now. Requirements do change with time. We do not recommend starting taking anything recommended from a book or website without a consultation to personalise your requirements.
- Grape seed extract GSE http://search.lef.org//?q=grape seed
- Collagen repair. Collagen is the major protein which forms tendons. GSE and other flavanoids assist collagen repair.
- Proteolytic enzymes http://search.lef.org//?q=bromelain Reduce inflammation, prevent swelling after trauma, reduce pain. Wobenzyme( 2-3), bromelain ( 2000mcu) 3 times day between meals.
- Curcumin http://search.lef.org//?q=curcumin Similar anti-inflammatory effects to steroids without the side effects. 300 mg three times a day.
- Vitamin C http://search.lef.org/?q=vitamin c Vitamin C binds one collagen fiber to another so always advisable for soft tissue repair. 500-1000mg of non-acidic vitamin C twice daily.
- Vitamin D with K2. http://search.lef.org//?q=vitamind Ideally vitamin D is checked with blood levels and adjusted accordingly 2000-4000 iu daily.
- Omega 3, http://search.lef.org/?q=omega 3 1-3000 mg a day from fish, fish oil, omega enriched eggs. Reduce dose when pain is reduced. Vitamins ACE all useful and work together. SO a good quality multi vitamin and mineral always useful, possibly without copper as this can interfere with the calcium magnesium balance. This is tested with a hair mineral tissue test. Where there is also osteoarthritis the following supplements should be tested; some of these replicate the above list. There are active links to the lef.org website in case you want to read about them more or check references:
- Glucosamine sulfate: 400 – 3200 mg daily
- Hyaluronic acid (as Hyal-Joint™): 40 mg daily • Methylsulfonylmethane (MSM): 3000 – 6000 mg daily
- Solubilized Keratin: 300 mg daily
- Chondroitin sulfate: 450 – 3600 mg daily
- S-adenosylmethionine (SAMe): 200 – 1200 mg daily in divided doses
- Collagen powder with MSM and glucosamine, see leaflet
- Fish oil (with olive polyphenols): providing 1400 mg EPA and 1000 mg DHA daily
- Curcumin (as highly absorbed BCM-95®): 400 – 800 mg daily
- Boswellia serrata (as AprèsFlex™): 100 mg daily
- Korean angelica extract (as Decursinol-50™): 200 mg daily
- Krill oil (blended with astaxanthin and sodium hyaluronate): 350 mg daily
- Ginger, standardized extract: 150 – 300 mg daily
- Undenatured type-II collagen (UC-II®): 10 mg daily
- Bromelain (enteric coated): 500 – 1000 mg daily
- Soy and Avocado unsaponifiables: Per label instructions • Vitamin D: 5000 – 8000 IU daily; depending upon blood levels of 25-OH-vitamin D
- Green tea, standardised extract: 725 – 1450 mg daily
- Vitamin C: 1000 – 2000 mg daily, or a green powder supplement. Or drink 10 cups of green tea a day.
- Milk thistle, standardized extract: 750 mg daily
- Multivitamin and mineral: Per label instruction
- Capsaicin (topical): Per label instructions
- Boron (as calcium fructoborate as patented FruiteX B® OsteoBoron®): 1.5 mg daily
- Gamma Linolenic Acid (GLA): 300 – 600 mg daily
- Coenzyme Q10 (as ubiquinol): 100 – 300 mg daily