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How to treat sore legs after a long walk

June 24th, 2016 | Posted by corinne grace in Muscle Injuries - (Comments Off on How to treat sore legs after a long walk)
Sore legs

Sore legs can occur if an individual strenuously engaged in physical activity or after a long walk. Anything that results to a problem, difficulty or danger to our well-being is called stress. Certain forms of stress are beneficial for the well-being of the individual. A stress that weakens the mental and physical health is bad. Stress increases the tension of the muscles, changes in blood pressure and release hormones and neurotransmitters. Walking is a natural way of fighting stress but it can result to discomfort or sore legs especially if the individual is not used to walking long distances.

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How to deal with sore legs

  • Elevate the legs above the level of the heart when resting since it promotes proper circulation of blood and lymph fluids in the lower legs or improve blood circulation in the area. Taking away socks and nylon from the feet lessens swelling and relaxes the feet. Another alternative is elevating the legs using layers of soft pillows when lying on the sofa and avoid crossing the legs or ankles to prevent stopping of blood flow.

    Sore legs

    Before performing any activities such as walking long distance or any athletic activities, perform warm up and stretching exercises for the legs to prevent sore legs due to sprains, strains and muscle cramps.

  • Soak the affected legs in a warm Epsom salt bath to lessen the swelling and pain especially if it due to muscle tension. The magnesium found in the salt relaxes the muscles. Avoid making the water too hot to prevent scalding but make it tolerated and soak in the bath for at least 30 minutes. If the affected leg is swelling, follow the warm salt bath with an ice bath until the legs feels numb for at least 15 minutes or so. Dry the feet thoroughly to avoid slipping and falls.
  • Perform some mild stretching exercises since it relieves tension in the muscles and increase the flow of blood. Stretch the calves, quadriceps and hamstrings. Hold the stretching exercises without bouncing for at least 30 seconds for 3-5 times every day until discomfort in the legs is reduced.
  • Perform quad stretches by standing or brace the body against a wall and then flex the knee and pull the foot that it touches the buttocks.
  • Perform the hamstring stretch by standing and bending over at the waist until the toes can be touched.
  • Before performing any activities such as walking long distance or any athletic activities, perform warm up and stretching exercises for the legs to prevent sore legs due to sprains, strains and muscle cramps.
  • Take over-the-counter pain and anti-inflammatory medications such as ibuprofen or aspirin to lessen the pain and inflammation of the sore legs. Avoid taking these medications on an empty stomach to prevent the risk of developing an ulcer.
  • Avoid wearing ill-fitting and excessively heavy shoes to prevent making the legs tired and sore. Wear shoes with ½ inch heels. When wearing shoes, tie the shoes tightly. Remember that loose shoes or flip-flops places significant strain on the lower leg muscles.
  • Avoid being overweight.
  • Massage the affected leg to lessen the tension of the muscles and inflammation. Massage also helps breaks down scar tissue and helps increase the flow of blood in the area.

Rashes from insect bites

June 17th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on Rashes from insect bites)

Skin rashes caused by an insect bite is an allergic reaction affecting the skin. The severity of the rash varies from person to person. An insect bite allergy happens to an individual with hypersensitivity to the venom of a particular insect such as wasps or fire ants. Rashes are allergic reaction that develops on the surface of the skin with itchiness, inflammation and redness.

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Itching and swelling of the skin are common symptoms of skin rashes caused by an insect bite. The skin reacts by developing welts that spread and get bigger and connects together in seconds or minutes. The rashes changes shape, appears or disappears in a short time. The rashes spread with constant scratching.

Some common rashes caused by other insect bites

  • Bed bug bite rash begins with itchiness after being bitten. In some individuals, the symptoms appear for days or weeks depending on the reaction of the body to the saliva of the bed bug. Rashes of bed bug are single, small-sized, inflamed, red and rounded bumps.
  • Mosquito bite rash looks similar to blisters or bruises with a large area of swelling.
  • Chigger bite rashes can be found around the waist, ankles or in the folds of the skin that are exposed to the sun.

    Rashes by insect bites

    Itching and swelling of the skin are common symptoms of skin rashes caused by an insect bite.

  • Flea bite rash is caused by a reaction to the saliva of the flea. The rash looks inflamed with clusters of bites that are itchy.
  • Tick bite rash is a flat, round patch and increases in size in a few days and it looks like a bull’s eye.

If the rashes affect the throat or ears, there is swelling, difficulty breathing, swollen lips or throat, dizziness, lightheadedness, nausea, vomiting and confusion, it is vital to seek medical help immediately.


  • Avoid a direct contact with these insects.
  • Immediately removed the stinger after being bitten.
  • Apply cold pack or ice pack on the affected area
  • Apply the prescribed anti-itch ointment such as hydrocortisone cream to relieve the itchiness.
  • Rub an ice pack on the bite or sting site for at least 15-20 minutes to lessen the inflammation and swelling that results to itchiness.
  • Avoid scratching the rashes to prevent irritation, severe itchiness and pain.
  • Mix meat tenderizer and a few drops of water well to become a paste and apply it on the affected area to relieve the itchiness and pain.
  • Mix a teaspoon baking soda with a few drops of water well until it becomes a paste. Apply this paste on the rashes and leave in place for at least a few minutes and rinse off using warm water.
  • Slice a raw papaya and apply it on the rashes to reduce the swelling of the area.
  • Toothpaste has anti-inflammatory properties such as baking soda and menthol. Once applied on the affected area, it can lessen pain.

Remedies for nosebleeds in teenagers

June 17th, 2016 | Posted by corinne grace in Basic First Aid Skills - (Comments Off on Remedies for nosebleeds in teenagers)

Nosebleeds or epistaxis are caused by dryness of the nasal lining and rubbing and picking of the nose when it becomes blocked or itchy. Vigorous blowing of the nose can also cause bleeding.

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People with nasal allergies are susceptible to nosebleeds due to constant rubbing and blowing of the nose. Sometimes, nosebleed that does not stop easily can be a symptom of a serious underlying condition. There are two types of nosebleeds – anterior nosebleed which is caused by the breakage of the small vessels of blood in the front area of the nose and usually common in teenagers and posterior nosebleed is caused by some underlying condition and usually common in adults and the elderly. People with high blood pressure can also experience nosebleeds.

Causes of nosebleeds in teenagers

Nasal membranes become dry due to dry air which can result to crusting inside the nasal membranes. These crusting when picked can cause nosebleeds. The bleeding can also be caused by cold, dry climate, excessive heated indoor air, excessive cold climate, allergies and using medications that are snorted.


People with nasal allergies are susceptible to nosebleeds due to constant rubbing and blowing of the nose.

Some serious causes of nosebleeds include blood clotting disorders, leukemia, internal bleeding caused by injuries, chronic illnesses, nasal tumors and blood vessels that form abnormally. These can result to frequent nosebleeds in teenagers and warrants medical help immediately.


  • Stop the bleeding by leaning forward and spit out any blood. Sit up and lean forward to avoid swallowing the blood. A basin should be ready if drainage of blood from the throat. Avoid swallowing blood to prevent irritation on the stomach that can result to nausea or vomiting.
  • Squeeze the soft part of the nose and apply pressure. The individual should blow his/her nose to eliminate any clots that interferes with the application of pressure. Pinch tightly the soft parts of the nose against the center wall for at least 10 minutes and during this process, breathe through the mouth.
  • Wrap ice cubes that serves as an ice pack with a towel and place it over the nose.

If there is still bleeding, use vasoconstrictor nose drops and squeeze again. Another alternative is to insert a gauze and cover it using vasoconstrictor nose drops or petroleum jelly into the nostril and squeeze again for at least 10 minutes. If bleeding persists, seek medical help immediately.


  • Avoid blowing the nose to prevent the condition from worsening.
  • Avoid stuffing tissues or any object inside the nostrils
  • Use a salt water nasal spray and apply petroleum jelly around the front area of the nostrils to keep the inside part of the nose moist.
  • Install a portable humidifier or vaporizer inside the house.
  • Trim nails regularly to lessen the chances of injuring the inside part of the nose.
  • Wear protective gear when playing sports

Remedies for osteoarthritis

June 9th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on Remedies for osteoarthritis)

Osteoarthritis is inflammation of the joints which is the most common form of arthritis. This condition is also called osteoarthritis which involves pain in the joint and disability in adults over age 50 years. Degenerative arthritis happens due to the collapse of cartilage in the joint from overuse and repeated wear and tear of the joint. The knee, hip, spine, toe and the finger joints are usually affected by this type of arthritis. Osteoarthritis causes pain, swelling and limited movements with crepitus in the affected joint.

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Causes of osteoarthritis

  • Some people can experience the symptoms when they reach 70 years old and up.
  • There is a high risk of developing osteoarthritis if parents, grandparents or siblings are suffering from osteoarthritis.
  • Women are more susceptible to develop osteoarthritis than men after reaching 55 years old.


    Pain can be felt in and around the affected joint. Pain can develop many years after the beginning of the cartilage degeneration.

  • Sports injuries that can result to osteoarthritis such as dislocated joints, torn cartilage and injuries on the ligaments.
  • Repetitive straining of the joints such as performing physical labor, squatting, kneeling or climbing stairs for hours puts an individual at high risk for developing pain in the joint and stiffness. The hands, hips and knees can also be affected by osteoarthritis.
  • Being overweight can also result to osteoarthritis.
  • New symptoms of osteoarthritis will develop if suffering from other underlying medical conditions such as bleeding near a joint, bleeding disorder or hemophilia and blockage of blood flow known as avascular necrosis.
  • Suffering from other forms of arthritis like gout or rheumatoid arthritis.


  • Pain can be felt in and around the affected joint. Pain can develop many years after the beginning of the cartilage degeneration.
  • Pain can be felt in the knee especially when climbing up and down stairs. Squatting becomes difficult and there is difficulty climbing vehicles and buses.
  • The joint becomes stiff when resting but becomes lessened when performing some activities.
  • Walking becomes difficult due to the pain and swelling of the hip or knee.
  • Morning stiffness of the joint usually lasts for 5-30 minutes.
  • There is locking or buckling of the affected joint.
  • Swelling of the joint with accumulation of the fluid in the synovial layer.
  • The sensation of bone rubbing against bone during movement or crepitus.


  • Apply a warm compress and take paraffin baths to minimize the pain and stiffness.
  • Cut down some weight to lessen the symptoms.
  • Perform slow exercises such as taking short walks or runs and swimming.
  • Wear a compression sleeve to lessen the pain. Avoid wearing a sleeve that is too tight to prevent any disruption in the blood circulation in the area.
  • Maintain proper posture to lessen the excess load on the weight-bearing joints.
  • Use supportive devices such as canes, orthotic shoes, crutches and braces for the knee to lessen the pressure placed on the joints.

Remedies for restless leg syndrome

June 9th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on Remedies for restless leg syndrome)

Restless leg syndrome is also called Wilis-Ekbom Disease which is a neurological disorder affecting millions of people every year. People suffering from restless leg syndrome experiences pain, aches or sensations that is felt in the legs especially when lying down or sitting.

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A person with restless leg syndrome feels like exercising the leg even though the body and mind are ready for sleeping. This condition happens frequently at night or while lying down and there is difficulty falling or staying asleep and results to lessened quality of life. Women are more susceptible to this condition than in men and can happen at any age but adults are usually affected. It causes disruption in sleep that result to daytime drowsiness and also makes traveling difficult.

Symptoms of restless leg syndrome

  • The sensation usually begins after taking a rest such as lying down or sitting for long periods time such as sitting in a car, airplane or inside a movie theater.
  • The sensation becomes lessened with movement such as stretching, pacing or walking and jiggling of the legs.
  • Symptoms become worse in the evening.

    Restless leg syndrome

    The sensation that happens in the legs can be felt as creeping, itching, crawling, pulling, aching and throbbing.

  • Restless leg syndrome can be associated with another condition called periodic limb movement of sleep which also causes the legs to twitch and kick at night when sleeping.
  • The sensation that happens in the legs can be felt as creeping, itching, crawling, pulling, aching and throbbing.


  • An imbalance of the brain chemical dopamine that functions in sending messages that control the movement of the muscles.
  • Sometimes, restless leg syndrome can be due to heredity especially if the condition happens develops before 50 years old.
  • Signs and symptoms of restless leg syndrome temporarily become worse during pregnancy or hormonal changes. Some pregnant women experiences restless leg syndrome during the last trimester and eventually disappears after giving birth.


  • Soak the body in a warm bath and massage the legs to relax the muscles.
  • Apply alternately warm and cool packs to minimize the sensations in the legs.
  • Perform some relaxation techniques such as meditation or yoga. Stress can make restless leg syndrome become worse which is why it is vital to relax especially before sleeping at night.
  • Sleep in a cool, comfortable and quiet environment and go to bed and wake at the same time every day.
  • Perform moderate exercises to minimize the symptoms of the syndrome and avoid overdoing exercises by working out too late in the day since these can make the condition worse. Take a long walk, hike, swim, bike or any activity that makes use of the legs.
  • Avoid eating foods that contains caffeine such as chocolate and caffeinated drinks including coffee, soft drinks and tea for at least a week.
  • Take vitamin B supplements.

Close look on albinism

June 9th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on Close look on albinism)
Heat exhaustion

Albinism is a group of genetic disorders causing partial or total lack of pigmentation in the eyes, hair and skin of an individual. A person suffering from albinism is also called an “albino”. There are two types of albinism – the oculocutaneous albinism and the ocular albinism. In oculocutaneous albinism, it only affects the hair, eyes and skin to some degree while ocular albinism only affects the pigmentation of the eyes.

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Symptoms of albinism

  • The irises of the eyes lack pigmentation which causes them to appear translucent and sometimes red due to the reflection of light from the retina. The color of the eye ranges from light blue to brown and can change with age.
  • Lessened pigmentation of the skin and hair to some degree. Skin pigmentation ranges from white to brown. The color of the hair ranges from white to brown.
  • Disturbances in vision connected with astigmatism, photosensitivity, far-sightedness, nystagmus, strabismus or crossed eyes and functional blindness.
  • With exposure to the sun, the skin develops freckles, moles with or without pigmentation and moles without pigments.

If the affected person experiences nosebleeds, easy bruising, or chronic infections, seek medical help immediately.


Protect the skin by applying sunscreen lotion with at least 30 SPF and UVA and UVB to prevent the risk for sunburns and skin cancers.


Albinism can cause complications such as skin disorders and emotional and social challenges. A serious complication caused by albinism is the high risk of developing sunburn and skin cancer.

With emotional and social factors, the affected person can experience name-calling, and teasing. People suffering from albinism looks different from any member of their family or ethnic groups, so they have a feeling that they are outsiders or treated as outsiders. All of these factors can result to poor self-esteem, isolation from social activities and stress.


  • Protect the skin by applying sunscreen lotion with at least 30 SPF and UVA and UVB to prevent the risk for sunburns and skin cancers.
  • Protect the eyes by wearing dark, ultraviolet-blocking sunglasses or transition lenses that becomes dark with bright lights.
  • Wear long-sleeved shirts, long pants and broad-brimmed hats for protection against UV lights.
  • Wear clothing that is ultraviolet proof and swimwear that gives proper protection than ordinary clothing when the body is exposed to the sun.
  • Use vision aids such as a magnifying glass or a magnifier that is attached to the reading glasses and adjustable reading light is beneficial for those suffering from albinism.
  • Perform eye exercises. Sometimes, people with albinism suffer from irregular eye movements known as nystagmus where the eyeball is unstable and keeps on moving. Treat this condition by focusing on objects to keep the eyeball in control.
  • Eat a healthy and balanced diet with essential nutrients needed for smooth functioning of the body. Drink boiled water to kill any germs. Maintain basic body hygiene and cleanliness to prevent infections.

How to treat plantar fasciitis

June 9th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on How to treat plantar fasciitis)
Heat exhaustion

Plantar fasciitis is a common cause of heel pain. It causes inflammation and pain of a dense group of tissue known as the plantar fascia which is positioned transversely the base of the foot and links the heel bone to the toes. Plantar fasciitis is also known as “jogger’s heel” which is a disorder that causes severe pain in the heel and sole of the foot.

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Plantar fasciitis causes stabbing pain that usually happens with the first steps in the morning. Once the foot warms up, the pain caused by plantar fasciitis is lessened but can recur after long periods of standing or after getting up from a sitting position.

Plantar fasciitis is usually common among runners, overweight people and those wearing ill-fitting shoes with inadequate support for the feet. Repetitive stretching and tearing causes the fascia to end up irritated or swollen.

Symptoms of plantar fasciitis

Plantar fasciitis

Plantar fasciitis is usually common among runners, overweight people and those wearing ill-fitting shoes with inadequate support for the feet.

  • Inflammation
  • Pain in the foot arch
  • Limping
  • Difficulty in walking and standing
  • Acute pain in foot after performing weight-bearing activities
  • Stiffness of the heel when not performing any activities
  • Pain usually becomes worse in the morning


  • Perform stretching exercises to lessen the pain in the heel caused by plantar fasciitis. It will also lessen inflammation of the calves for easy movement. Before getting up in the morning, it is recommended to stretch out the feet, calf, lower leg muscles as well as the toes. When seated in the bed, grasp the bent feet and pull them towards the body for at least 30 seconds, release and repeat the procedure 1-2 times to reduce the pain felt in the morning. Another way is rolling a water bottle under the arch of the foot. Start from the front and roll the bottle backwards with pressure. Perform this procedure several times every day.
  • Apply a cold compress on the affected area to lessen the inflammation and pain. Wrap an ice pack in a towel and place it on the affected area for a few minutes. Another way is to use a frozen bottle and roll it on the painful area for at least 5 minutes. Perform this procedure a few times every day and after activity. Avoid placing ice directly on the skin to prevent frostbite.
  • Massage regularly the foot to lessen the pain and inflammation. It also increases the flow of blood around the affected area and releases tension around the plantar fascia. Using the fingers, massage the foot and the heel with warm olive or coconut oil for at least 10 minutes for several times every day especially before going to bed at night.
  • In a tub filled with warm water, mix 2-3 tablespoons of Epsom salt. Mix well until salt is completely dissolved and then soak the foot in the water for at least 10-15 minutes at 2 times every day.


How to deal with mild hypothermia

June 4th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on How to deal with mild hypothermia)
Mild hypothermia

Hypothermia develops once the body loses heat at a faster rate than it can generate that results to a drop in the body temperature. Normal body temperature is 98.6 degrees F or 37 degrees C.

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Hypothermia happens when the temperature of the body is below 95 degrees F or 35 degrees C. When the temperature is low, the heart, nervous system and other organs of the body cannot function normally. Hypothermia is caused by exposure to cold weather or the body is immersed in cold water.

Symptoms of mild hypothermia

  • Fast breathing
  • Nausea
  • Shivering and dizziness
  • Hunger
  • Difficulty speaking
  • Lack of coordination

    Mild hypothermia

    Dry the affected person with a towel and then cover with a blanket, under the body and on the front.

  • Fatigue
  • Slight confusion
  • Increased heart rate


  • Staying in the cold for long periods of time
  • Wearing clothes that are not suited for cold weather conditions
  • Accidentally falling in cold water such as during a boating accident.
  • Inadequate heating in the house especially for infants and the elderly
  • Extremely cold air conditioning
  • Incapable of getting out of a wet clothes or moving to a warm and dry location.


  • Move the affected person out of the cold. If the person was in the water, remove all wet clothing immediately. Avoid unnecessary movements such as difficulty removing the clothes. You can utilize scissors to cut away clothing. Dry the affected person with a towel and then cover with a blanket, under the body and on the front.
  • If there is difficulty moving the person inside a room quickly, provide insulation such as wrapping him/her with a dry blanket or clothing placed below the body for protection while sitting on a cold ground. Blankets can raise the temperature of the body and make the body retain its own heat.
  • Give warm liquids to prevent dehydration. Give the person a warm, non-alcoholic drink and caffeine-free drinks. Simply provide him/her with warm milk, soup, broth and decaffeinated tea which are suitable options.
  • Sharing body heat can raise the temperature by removing clothing of 2 persons and lay skin-to-skin with the affected person under a blanket. This process will raise the temperature of the body gradually.


  • Wear a hat or other protective covering to prevent heat from escaping the head, neck and face. Cover the hands with mittens.
  • Avoid performing activities that can result to excessive sweating. The combination of wet clothing and cold temperature can lose body heat.
  • Wear layers of clothing that are loose-fitting and lightweight clothing. For outer clothing, wear water-repellant material such as wool, silk or polypropylene which holds heat of the body better.
  • Keep the body dry as much as possible, remove wet clothing in the body, hands and feet should be kept dry to prevent snow from getting inside the mittens and boots.
  • Old people and very young, alcohol and drug users and those suffering from underlying conditions such as underactive thyroid, damaged nerve and even arthritis are susceptible to hypothermia.


Brown widow spider bite

June 4th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on Brown widow spider bite)
Bed bug bites

The brown widow spider has a characteristic hourglass mark on the underside of the abdomen and colored yellowish to bright orange. These spiders like to live in dark and woody areas and they can also be found in urban areas such as areas around the house and in the backyard.

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The brown widow spider is less aggressive than black widows and only bite when threatened, cornered and while protecting their eggs. In addition, they are less venomous. The coloration of the brown spider is a combination of brown and tan with a black accent. They lay eggs about 120-150 eggs per sac with a total of 20 egg sacs of the entire life.

Symptoms of brown widow spider bites

  • Pain and redness of the area that is bitten
  • Itching and tingling sensations
  • Development of a small bumps on the affected area of the skin
  • Headaches, nausea and vomiting
  • Muscle contractions

    Brown widow spider bite

    Pain and redness of the area that is bitten


  • Wash thoroughly the bitten area using cool water and mild soap and then apply an antibiotic ointment.
  • Apply an ice pack to the bitten area to prevent pain and swelling. Place ice cubes in plastic bag and wrap it with a towel and then apply it to the bitten area.
  • If the bite is on the arm or leg, elevate the affected area above the level of the heart to minimize inflammation and pain.
  • Avoid performing strenuous activities since these can cause the spread of the venom of the spider in the skin.
  • Take the prescribed over-the-counter pain medications to relieve pain and itchiness such as acetaminophen, antihistamine or ibuprofen. An anti-itch spray that contains benzocaine can also be used to lessen the itchiness and pain.
  • Apply an anti-itch cream such as hydrocortisone cream or calamine lotion

If the affected person has symptoms such as difficulty breathing, muscle tremors, muscle cramps, sweating, development of rashes, pus or ulcers, nausea, vomiting and pain, seek medical help immediately.


  • Perform routine cleaning of the house and the surroundings
  • Remove all firewood, other building materials and debris from the foundation of the house.
  • Wear gloves and shake the shoes and other articles of clothing that have been kept in the attic or in the garage before wearing them or bringing outside.
  • Be aware that spiders can also be found in unanticipated areas such as the tip of a planter pot and mailboxes.
  • Use caulk in sealing windows and door frames, screen on all windows to prevent spiders from entering the house. A caulk is a flexible material that is used in sealing leaks through gaps, cracks and joints.
  • Use pesticides in eliminating severe infestations. Be sure to read the labels on the pesticides especially when there are pets which can be very dangerous to them.

Remedies for a dislocated shoulder

June 4th, 2016 | Posted by corinne grace in Being Prepared - (Comments Off on Remedies for a dislocated shoulder)
Bed bug bites

A dislocated shoulder causes pain and result to immediate short-term disability and limited movement of the joint until the affected area is relocated or reset. It is an injury where the upper bone pops out of the socket which is part of the shoulder blade.  The shoulder is susceptible to being dislocated because it is the most mobile joint in the body.

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Symptoms of dislocated shoulder

  • Deformity of the shoulder or misaligned shoulder
  • Severe pain
  • Swelling or bruising
  • Inability to move the joint
  • Numbness, weakness or tingling sensation can be felt near the affected area
  • Spasm of the shoulder which causes severe pain

    Dislocated shoulder

    Numbness, weakness or tingling sensation can be felt near the affected area


  • A dislocated shoulder can be caused by trauma such as a direct blow on the shoulder due to vehicular accidents.
  • Playing contact sports such as football, hockey, downhill skiing, gymnastics and volleyball which are prone to falling.
  • Falling from a ladder or tripping on a loose rug


  • Take plenty of rest especially the affected shoulder. Avoid performing movements that causes pain and lifting of heavy materials or overhead activity until the area is totally healed.
  • Immobilize the arm by wearing a sling to minimize unnecessary movement of the shoulder, protection of the shoulder from becoming worse and lessen the pain. If a sling is not available, make one using a pillow case or a piece of clothing. Put the sling under the elbow or forearm and tie the ends around the neck.
  • Apply an ice pack on the affected shoulder immediately after the injury to prevent inflammation and lessen the pain. Ice constricts the small vessels of blood or become narrow which reduces the flow of blood in the area. Put ice cubes in a plastic bag and wrap it using a towel and then place it on the affected shoulder for at least 15-20 minutes at a time every hour until the area becomes numb. If ice is not available, frozen bags of vegetables or a frozen gel pack are suitable options. Avoid applying ice directly on the skin to prevent frostbite and making the condition worse.
  • When pain and inflammation have improved, apply heat or a heating pad to relax the tight and sore muscles. Apply heat on the affected area for at least 20 minutes at a time.
  • Take the prescribed over-the-counter medications such as aspirin, ibuprofen, naproxen or acetaminophen to relieve the pain and inflammation.
  • After 1-2 days, perform gentle exercises with the help of a physical therapist to maintain the range of motion of the affected shoulder. Immobility can result to stiffness of the joints. Regular stretching, strengthening and stability exercises can prevent the recurrence of dislocation.


  • Wear protective gear when playing contact sports
  • Perform exercises regularly to maintain flexibility and strength of the muscles and joints.