|Posted by Trinity on November 17, 2010 at 5:47 PM|
I feel the need to discuss taking care of an injury because the subject has come up recently. Sooner or later most active people will suffer an injury and although most will be minor, all injuries require attention. If you ignore a problem or try to push through the pain (as I do), it can lead to more serious conditions and complications.
If you suffer an injury while working out that is to soft tissue (muscles and joints), follow the steps to RICE (rest, ice, compression, elevation) which will help reduce the initial inflammation:
R-Rest: As soon as you feel the pain, you need to stop working out and rest the injured area to avoid any movements that cause further pain
I-Ice: Apply ice to the area immediately to reduce swelling and keep ice on the area for 10 to 20 minutes. Repeat every few hours but be sure to allow the area to return to normal temperature between icings. You can use frozen veggies or crushed ice or icepaks with a thin cloth over it.
C-Compression: Use a band or elastic to wrap the area. Do not leave the wrap on overnight and make sure you do not wrap it too tight. They make special bandages/wraps specifically made for certain areas of your body and sell them at pharmacies.
E-Elevation: Be sure to elevate the injured area above heart level to reduce swelling. You can use a pillow or a stool or chair to do this.
If the swelling disappears after 36 - 48 hrs, switch to applying heat, warm compresses, a hot water bottle, heating pad. You would not do this initially because it would draw blood to the area and worsen the swelling. Begin moving the area slowly but if you feel pain or if the injured area begins to swell again, cut back. Try stretching and gently move the area until you regain normal range of motion.
Gradually begin exercising the injured area. Once you have full range of motion in your joints, normal strength and balance, little or no pain, and no trace of a limp or stiffness, you can begin to return to your usual exercise program but at low intensity. Dont push too rapidly or you will risk reinjuring yourself.
Categories: Exercise Information