The Proper Steps to Healing from a Leg Injury

By Sam

Your legs are incredibly useful things. Day-to-day life is made much simpler when they’re fully functional. Whether you’ve suffered a leg injury from an accident that wasn’t your fault, or one for which you share a portion of the blame, recovering swiftly and fully means following a few simple steps. While no two rehabilitation journeys are quite alike, they all tend to follow the same pattern.

RICE

‘RICE’ is a simple four-step cycle that can be used to stimulate healing and reduce the likelihood of a setback. It’s particularly worthwhile as a first-aid measure.

The first stage, Rest, involves avoiding activities that might put stress on the injury. The second, Ice, involves applying an ice pack to the affected areas, thereby reducing inflammation. Compression, the third stage, involves gently squeezing the affected area using a bandage. This will fix it in place – but the bandage should not be so tight that circulation is cut off.

Finally, the leg should be elevated above the level of your heart. This will minimise swelling by reducing blood flow to the area in question.

Pain management

It’s often important to keep a sprain moving. This will help to keep muscles and ligaments loose. But if movement causes you pain, you might not be inclined to stay active. This is where over-the-counter painkillers like ibuprofen and paracetamol can be so worthwhile. These two can be taken together – but be sure to check the packet to ensure that you’re in control of the dose.

Gentle movement

A little bit of movement, as we’ve mentioned, can be beneficial. But knowing exactly how far to push yourself is a matter of personal judgment. Don’t attempt to resume a full and strenuous program of exercise until you’re ready. Be conscious of how your leg is feeling as you become more active. If you notice any pain or other warning signs, it’s often better to err on the side of caution and take a break.

Structured rehabilitation

In the case of a minor injury, you might oversee your own rehabilitation. More severe cases, by contrast, might require the input of a qualified physiotherapist, or another medical professional. With their help, you’ll be able to compose a plan for your rehabilitation which incorporates specific exercises and a rough timeline. It’s up to you to put that plan into action, however!