Low level bumps, bruises and strains are common occurrences for most of us at one time or another. Most low-level injuries will heal on their own with time, yet often that time seems to linger on longer than it should. Chinese medicine is extremely effective at injury management, and interestingly a lot of injury management skills grew out of the connection between medicine and martial arts. However, there is also a lot that Chinese medicine can teach us about home care and self-management of low-level injuries that can speed the healing process.
Here are some tips to help with managing injuries at home…
1. Ice injuries (actually, DON’T DO THIS!)
For many years the conventional wisdom was put ice on injuries. Dr. Gabe Mirkin coined the acronym RICE (rest, ice, compression elevation) in 1978, and since then this has been the standard method of treatment. However, Chinese medicine always questioned the value of ice, suggesting that in the long run it slowed down recovery time and sometimes led to longer term problems in the injured area. Interestingly, Dr. Mirkin himself recently recanted his recommendation for ice, and actually argues now, based on the science, that is slows recovery (click here to read that article). Application of ice can relieve pain, but that’s about all the good it does. If used, it should be for a very short period of time only in the first few hours following injury. After that use heat, or soak the area in a warm Epsom salts bath. If heat makes pain worse, do neither heat nor cold.
2. Rest and elevate
This is the most widely accepted part of the RICE acronym. Immediately after an injury rest the area and, if possible, elevate (elevation allows gravity to work to keep swelling down). However, long term rest may be counterproductive. After many minor injuries you can start moving the area again as soon as the day after the injury, as long as you can do so without causing more pain. In the long run movement helps with recovery and pain. Gentle exercise such as Taiji (Tai Chi) or Qigong are very effective for pain recovery. Dr. McCann used silk reeling exercises (from Tai Chi) to rehab himself after a severe case of Lyme disease that cause joint swelling and pain. We do these exercises every Monday and Friday during our free online classes (contact us for more information on those classes).
3. Massage
Gentle massage above and below the site of injury can help move stagnant blood and fluids, especially if massage is done in the direction of the trunk. This will enhance tissue repair and speed healing. While not a Chinese remedy, homeopathic Arnica cream/gel can be used directly on the injured area as long as the skin is not open. Chinese medicine also uses liniments, herbal formulas prepared in an alcohol base for topical application. These are also appropriate as long as the skin is intact.
4. Eat warm, avoid sour
Chinese medicine sees pain and injury as some sort of stagnation in the movement of Qi and blood in an injured area. Warmth moves stagnation, and cold makes it worse. So, for at least the first few days after injury focus on eating more warm and cooked foods – so no ice cream! (don’t worry, it’s temporary) Also, Chinese medicine sees sour flavored foods as astringent, meaning they can slow down the circulation of Qi and blood. Thus, during those first few days after injury avoid sour foods like vinegar, pickles, and many fruits. Instead of this consume mild amounts of slightly spicy items such as garlic, onions, or black pepper.
5. Use gentle compression
Starting the day after injury gentle compression can be applied. This is particularly good for injured joints. Most pharmacies today will sell compression sleeves or braces, and these can be used to both support the area, as well as increase warmth in the injured tissue.
When to see a healthcare professional…
If the injury is severe, or, for example you are confused, lose consciousness even for a very short period of time, or cannot move the part of your body injured, please seek medical attention from a healthcare provider. Other reasons to be checked-out by someone are severe swelling, or an open wound larger than a small cut.
Aside from these situations however, these five tips above can go a long way in speeding recovery for everyday minor injuries. And therapies such as acupuncture or Chinese herbal medicines are also effective for acute injury management as well as longer term rehabilitation after injuries of all levels of seriousness. Stay safe!