Home Care Suggestions

Chronic Pain

• Chronic pain is often the result of poorly healed or improperly treated injuries. Torn tissues heal with scar tissue, especially ligaments. The scar tissue is not as flexible as normal tissue, which results in restriction of normal joint movement, the first stage of the subluxation complex, which eventually leads to arthritic change. Heat is the therapy of choice for chronic pain all though aggravations often require ice. Remember heat increases' swelling cold reduces it. If your symptoms grow worse call Dr. Parks, your medical doctor or go to the emergency room right away.
  
• Heat packs, if used, should be applied for a maximum of 15 minutes. You may wish to follow with an application of a cold pack. Never sleep on a heat pack.
  
• Topical Capsicum creams tends to relieve pain by creating it's own counter irritation. While not therapeutic they can minimize symptoms especially in advanced degenerative conditions. 
  
• Don't over do, take things slowly. Careful and gradual applications of force will often let you know when you are near to aggravating your problem and yet still allow you to function as near normal as possible.
  
• Avoid sleeping on your stomach or with your hands raised above your head. Sleep on your side or back.
  
• Avoid sleeping on couches or chairs, if tired go to bed also avoid watching TV or reading in bed as it aggravates neck and lower back conditions.
  
• Avoid remaining in the same position for more than 40 minutes. If working get up and move about for a few minutes every 20 to 40 minutes. 
  
• Realize that pain is the bodies' early warning system and serves to help you avoid further injury. If it hurts don't do it. 
  
• Walking is the best and safest exercise for general toning and the cardiovascular system. It all so is a powerful aide in neuromuscular reeducation and balancing. Swinging your arms and maintaining a smooth fast paced gate helps balance neurological reflexes and reduces muscle spasm. When you are ready choose a close, safe, and place to walk and repeat it every day gradually increasing your speed or reduce your time. Please ask Dr. Parks for more particulars.

Acute Pain

• Most injuries result in tearing of soft tissues such as muscles, ligaments and joint capsules. Torn tissues release copious amounts of fluid resulting in swelling. The more swelling the more pain. Heat increases swelling in acute injuries and therefore increases pain. Cold on the other hand reduces swelling and pain though many people find it makes them achy. As with any general advise please use with common sense. If your symptoms grow worse call Dr. Parks, your medical doctor or go to the emergency room right away. 
• Avoid all forms of hot therapy during first seventy-two hours. Hot showers are usually fine.
  
• Use ice (cold packs) 15 minutes out of each waking hour when you are able to. Frozen peas wrapped in a terry cloth towel works very well. Make sure any cold pack is wrapped to avoid freezing skin. Make sure to keep the rest of you warm.
  
• It is usually best to avoid most forms of over the counter anti inflammatories for the first 72 hours. While they reduce pain they often interfere with the normal healing process. 
  
• If indicated Dr. Parks will order a mineral and vitamin complex to aide in the repair of soft and bony tissues. Take them as instructed.
  
• If joint stability is of concern a collar or support may be ordered. Wear it as instructed. Most injuries of the spine will heal and become pain free much faster however if near normal motion is maintained.
  
• Avoid sleeping on your stomach or with your hands raised above your head. Sleep on your side or back.
  
• Avoid sleeping on couches or chairs, if tired go to bed.
  
• Avoid watching TV or reading in bed especially during the acute phase.
  
• During the initial phase of care walking is by far the best exercise but use common sense.
  
• Avoid remaining in the same position for more than 15 minutes. If working get up and move about for a few minutes. 
  
• Do not allow anyone to massage you for the first 5 days as it often increases swelling and pain. If indicated Dr. Parks will order specialized massage for you when you are ready. 
  
• Don't over do, take things slowly. Careful and gradual applications of force will often let you know when you are near to aggravating your problem and yet still allow you to function as near normal as possible.
  
• Realize that pain is part of the healing process and serves to help you avoid further injury. If it hurts don't do it.

Robert J. Parks, A.A., B.S., D.C.
6425 1st Ave. S.
St Petersburg, Fl. 33707
(727) 345-7113

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