Selena Deleon – THE WORKOUT ATHLETES SHOULD be familiar with the pain, disappointment and frustration that can result from a fitness-related injury. When this occurs it's best to consult a reputable health practitioner who knows about musculoskeletal health and injuries.
Receiving a specific diagnosis for your injury is important in deciding on the best course of action. Ask for specific treatment and the name of the particular muscle, bursa or ligament involved. If you can't get immediate help remember the acronym 'RICE' for strains and sprains:
R - Rest the affected area and avoid further injury.
I - Ice the area for at least 10 minutes every two to three hours to decrease pain and swelling.
C - Compress the area with an elastic bandage or wrap to minimise swelling.
E - Elevate the area to facilitate fluid drainage from the injured site.
ICE VERSUS HEAT
Determine whether to use ice versus heat by keeping in mind the condition of the involved tissues. Ice numbs the area, reducing pain. It also constricts blood vessels, limiting blood supply to the injured site. This action decreases swelling. Ice can also decrease muscle spasms. If an area is painful to move or swells after exercise, use ice. The best way to use ice is to apply a pack to the painful area for about 15 minutes every two hours following an injury. If the cold is too intense, use a towel between the ice pack and your skin.
If an injury is in a more advanced stage of healing, usually after four or five days, heat is recommended. Heat increases local blood supply, bringing healing cells to the area and potentially relaxing tight muscles. Use moist, hot towels or microwavable heat packs for no more than 10 to 15 minutes several times a day. You can use an old sock, fill it with raw rice and heat it in the microwave for a home-made heating pad. If the heat becomes too intense, put a towel or piece of clothing between the heat source and your skin. Never sleep on a heating pad.
If an area swells after use, it probably wasn't ready to be worked. You should generally rest and ice an injury for 48 to 72 hours, but this really depends on the severity and degree of the damage. If you still experience pain three days post-injury, it is wise to go and seek professional help.
Of course, preventing injuries before they happen is best! Properly stretch and warm up before placing any physical demands on your body and pay attention to what your body tells you. Stop exercising before you feel pain or discomfort.
Proper form when lifting, squatting, lunging and bending are essential for muscles and joint structures, as are warming up, cooling down and stretching the body before and after working out. When lifting weights, don't overload your muscles too quickly; build up your weight gradually. When running, wear the proper shoes, try and stay on softer surfaces, stay hydrated and pace yourself.
The right mental approach will help manage rehabilitation and could even lead to a speedier recovery. Listen to your body and try to develop an early awareness and recognition of where things are going wrong. Don't be in denial about an injury, accept that rehabilitation can be slower than you hope. See recovery as an opportunity rather than a threat. To a dedicated fitness person, an injury can be demoralising. While you're laid up, aim to keep as balanced a lifestyle as possible.
Selena DeLeon is a certified professional trainer.
