I must give props to Wal-Mart for the $4 prescription plan. After a doctor's appointment, an x-ray, a script for physical therapy (which I haven't decided if I am even going to do anything with), and two prescriptions for medication (one muscle relaxer and one anti-inflammatory), I was greatly relived for the $8 bill at the pharmacy.
If you are wondering what I could have done to need all this...you might remember a post from a couple of weeks ago when I mentioned after 5 games of sand volleyball, I couldn't raise my right arm over my head. Well, I am still in pain and figured I should go to the doctor. My doctor thinks I have only sprained my shoulder and have bursitis. If the x-ray comes back normal and the medications work, then it will just take some time to heal. If not, then I will have to have some other tests run to check my rotator cuff.
Surely this has nothing to do with the fact that my 30th birthday is less than 6 months away. I am hoping it has to do with all the painting, the volleyball, and the weights I have been lifting! :) Oh, and seeing that I took the muscle relaxer about 30 minutes ago...I probably won't even care in about another hour! :)
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4 comments:
Surely... nothing to do with that little factoid. It is just a bump in the road... afterall you DID overdo it and you had just started working out. I hope you are feeling better.
Me, overdo anything? I don't know what you are talking about. I think it was the volleyball and painting that that really did it. At least that is the story I am sticking to.
Today when I worked out, I skipped a whole section of machines to give the ole arm a rest. It feels a little better, but apparently it is going to take some time to heal.
MJM - here is an article that should give you some vital recovery info. I copied it off of a sports site.
R.I.C.E.
Running, aerobics and other forms of exercise are good for your health, but these activities can raise your risk for sprained joints, strained muscles and other minor injuries. Proper care in the first day or two after injury can reduce the time you're sidelined by it. Should you suffer a sprain, strain, pull, tear or other muscle or joint injury, treat it with R.I.C.E. -- Rest, Ice, Compression and Elevation.
R.I.C.E. can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing. After an injury occurs, the damaged area will bleed (externally or internally) and become inflamed. Healing occurs as the damaged tissue is replaced by collagen, perhaps better known as scar tissue. Ideally, the scar tissue needs complete repair before a full return to sport is recommended.
The R.I.C.E. Method of Acute Injury Treatment Includes:
Rest: Resting is important immediately after injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your body needs to rest so it has the energy it needs to heal itself most effectively.
Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes.
Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACE bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.
Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.
After a day or two of R.I.C.E., many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your primary care physician or go to the emergency room, depending upon the severity of your symptoms.
Once the healing process has begun, very light massage may improve the function of forming scar tissue, cut healing time and reduce the possibility of injury recurrence.
Gentle stretching can be begun once all swelling has subsided. Try to work the entire range of motion of the injured joint or muscle, but be extremely careful not to force a stretch, or you risk re-injury to the area. Keep in mind that a stretch should never cause pain. For proper stretching technique, review Flexibility Exercises.
Heat may be helpful once the injury moves out of the acute phase and swelling and bleeding has stopped. Moist heat will increase blood supply to the damaged area and promote healing.
Finally, after the injury has healed, strengthening exercises can be begun. Start with easy weights and use good form.
dreamlady- Thanks for the info. I do remember R.I.C.E. from my nursing school days. I have been doing a good bit of the R and the I. The C and the E are hard because it is my shoulder. I have also been alternating between ice and heat. I do like the idea of a massage...do you think I could file that receipt with my insurance?
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