As an athlete or gym freak, the last thing you’d want to experience is an injury. It’s painful, throws a wrench in your plans, and overall an uncomfortable experience.
However, injuries are more often the result of proper form or training without rest. While most of the time, rest is the way to go for injuries. Many injuries can be handled better with certain required modifications to how the individual trains. Furthermore, this is keeping in mind that this is the first time such an injury has occurred.
However, it is essential to keep in mind that a workout injury can help despite experience, form, fitness levels, etc. While injury recovery is not the most favorite experience, we can look at the bright side and learn more about the sport or training.
Dealing with Injury
The RICE is a common practice for post-injury. It is a mnemonic device that is used to remember 4 things – Rest, Ice, Compression and Elevate.
- Rest – Resting is just as important as training. Without adequate rest you are putting yourself in harms way. Rest the injured or sore area. Even if you are not working out and your current activity is causing you pain. Make sure ot take a break or switch positions or work for a while.
- Ice – The cold significantly reduces pain and even brings down the swelling. This way you do not worsen the case further. Additionally, it can stop blooding or inflammation. Leave an ice pack on for 10-15 minutes for 2 times a day. Once the swelling is completely gone, place heat over it.
- Compression – Compression bandages or a wrap around the swollen can serious help with the swelling. Make sure that it is not too tight or too lose, either way it can effect the inflammation.
- Elevate – Place pillows under the injured or swollen area. This helps keep it at a higher level than the heart and thereby reduce swelling. Make sure to do this while sitting or sleeping as well.
Prevention is always better than cure. Therefore, practicing healthy measures and good form is essential for your training. A few important things to keep in mind are to warm up and cool down, to stretch, rest, hydrate, and fuel your body as per need. Additionally, sometimes switching up the usual practice can also help your body move dynamically. You can continue to be active as long as you do not target the point of injury. Furthermore, staying active might speed up the recovery. Use the injury as a way to improve current practices and be safer.
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