Blog 6- The Basics of Injury Treatment: A Guide for Active Retirees

As the saying goes, age is just a number, but that doesn't mean we shouldn't be mindful of how we treat our bodies, especially when it comes to managing injuries. Today, let's delve into the basics of injury treatment and get you started on the road to recovery sooner rather than later. 

The Evolving Approach: P.O.L.I.C.E Principle: 

In the world of injury management, the old R.I.C.E principle (Rest, Ice, Compression, Elevation) has had a makeover. Say hello to its more modern and dynamic counterpart—the P.O.L.I.C.E principle: Protection, Optimal Loading, Ice, Compression, and Elevation. Let's break it down. 

Protection 

Our selection of braces

The first line of defense is protection. No, we're not suggesting bubble wrap, but being mindful of your movements and environment. Embrace the right gear—whether it's supportive shoes, knee braces, or ergonomic tools for your daily activities. Think of it as your shield against potential injuries! 

Optimal Loading 

Forget the notion of total rest. Optimal loading encourages you to keep moving, but with the right intensity. It's all about finding the sweet spot between too much and too little. Our bodies thrive on movement, and by gradually introducing loads through exercise, you're supporting the healing process. Allow your pain (intensity) to be your guide. If you feel pain with light activities, your body is telling you to stop and try something else less strenuous on your injury. 

Ice and Compression 

Ice and compression are like the dynamic duo in the world of injury treatment in the early phase. If you find yourself with a minor ache or strain, applying ice and compression can work wonders.  

Elevation 

Elevate yourself, literally! Elevating the injured area can help reduce swelling and promote faster recovery. So, kick back, relax, and give your body the chance to heal with a bit of elevation. 

Check out this comprehensive guide on the P.O.L.I.C.E Principle (https://www.physio-pedia.com/POLICE_Principle) for a deeper dive into the first stages of recovery. 

Injury Prevention Exercises 

Now, let's shift our focus to some practical types of exercises that are important for the mature, active individual. These moves are designed to aid in reducing the risk of injuries, enhancing strength, flexibility, and balance—key components of preventing injuries. 

Balance Boosters 

Strengthen those stabilizing muscles with simple balance exercises. Try standing on one leg while waiting for your morning coffee to brew or incorporating yoga poses that challenge your balance. A little wobbling is a sign you're engaging those core muscles! 

Strength Training for All Ages 

Weightlifting isn't just for young guns. Incorporating light resistance training into your routine will help you maintain good muscle tone and allow your muscles to protect your joints from excessive strains and injuries. 

Flexible Limbs 

Embrace flexibility exercises to keep your joints happy. Gentle stretches and yoga can do

wonders for maintaining range of motion. Plus, it's a fantastic way to unwind and destress—a win-win for both body and mind. 

So, there you have it—your essential guide to injury treatment. Remember, the key is a balance of protection, optimal loading, and the superhero duo of ice and compression. And let's not forget about the power of elevation. 

In the journey to an active and injury-free lifestyle, education is your greatest ally. Stay informed, stay active, and keep smiling. After all, laughter is the best medicine, right? 

Until next time, stay fit and keep enjoying your active lifestyle! 

Marco Chiasson, Physiotherapist