What To Do If You’re Injured In The Gym

What should you do if you get hurt at the gym?

Must do first aid whenever got injury

What to do if you’re injured in the gym. Anyone, regardless of expertise or fitness level, can sustain a workout injury. Even simple activities such as walking might result in damage.

However, by using basic training measures, you may dramatically reduce your chance of injury.

Injuries May Happen During Workouts

Injuries may happen during workout

Working out causes people to injure themselves in a variety of ways. The following are examples of typical exercise injuries:

  • Strain and muscle pull
  • ankle sprain
  • An injury to the shoulder
  • Injury to the knee
  • Tendinitis of the shin
  • A sprain or dislocation of the wrist is one of the most common injuries.

If you’ve ever sprained your ankle or suffered any sort of sprain or strain, rest, ice, compression, and elevation (RICE) was likely one of your initial treatments. The RICE method is a simple self-care approach for reducing swelling, relieving pain, and hastening recovery.

The RICE technique can be used at home to treat minor injuries. If you have an aching knee, ankle, or wrist from sports, you might want to try it. Consult a doctor if your pain or swelling worsens or does not go away.

The four phases of the RICE technique should follow during gym injuries If you got injured in the Gym

Step 1: Take a break/Rest

Take Rest

Pain is your body’s way of informing you that something isn’t right. Stop your activities as soon as you’re hurt and rest as much as possible for the first two days. Don’t attempt to live by the adage “no pain, no gain.” When dealing with some ailments, such as a moderate to a severe ankle sprain, doing so might exacerbate the problem and prolong your recovery. For the next 24 to 48 hours, doctors recommend not putting any weight on the affected region. Resting also aids in the prevention of future bruising.

Step 2: Apply Ice

Apply Ice

 Apply ice to the affected area to reduce discomfort and swelling. During the first 24 to 48 hours following your accident, apply an ice pack (wrapped with a light, absorbent towel to avoid frostbite) for 15-20 minutes every two to three hours. What if you don’t have an ice pack? A frozen package of peas or corn will suffice.

Step 3: Compression is the third step.


Wrapping the wounded region to avoid swelling is what this entails. Wrap an elastic medical bandage across the afflicted region (like an ACE bandage). It should be snug but not too tight; if it’s too tight, blood flow will be disrupted. Loosen the bandage if the skin under it becomes blue or feels cold, numb, or tingling. If these symptoms don’t go away immediately away, consult a doctor right away.

Step 4: Elevation is the fourth step.


This entails elevating the painful body part above your heart’s level. Pain, throbbing, and swelling are all reduced as a result of doing so. It’s not as difficult as you would believe. If you have an ankle sprain, for example, you can sit on the sofa with your leg propped up on cushions. Even if you’re noticing the wounded region, the CDC suggests that you keep it elevated as much as possible.

Also Read,


8 Tips to Avoid Injuries While Exercising

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