Exercise can definitely make us feel pained or out of sorts at times, but there are good pains and there are bad pains. Good pains tend to occur post workout, and they feel like dull aches in our muscles. The bad kind of hurt, the kind that signifies the presence of an injury, is typically sharp and focuses on a single specific spot. It typically begins as a twinge which does not go away, and that eventually evolves into full grown pain.
The first thing that you need to know when it comes to dealing with exercise injuries is an acronym called RICE. RICE is the general rule for treating the good kind of hurt, which involves R for Rest, I for Ice, C for Compression and E for Elevation.
Rest: You should make a point to avoid any activities that are going to aggravate the injury. Rest could mean something as simple as a couple of days off, or as serious as a much longer recuperation.
Ice: The ice is going to help to reduce the swelling through the restriction of blood flow. If you ice the area where the problem lies for a period of fifteen to twenty minutes four three to four times per day, it should reduce the swelling significantly. This action is recommended for as long as you hurt.
Compression: Make sure that you are putting pressure on the site of the injury in order to help to keep the swelling down. You are going to want to wrap the compression wrapping tightly enough around the body part that you can feel tension, but not enough that numbness will be caused or circulation cut off.
Elevation: You should be elevating the injured area in order to reduce the amount of swelling.
As always, you should be following your own instincts when it comes to injuries from exercise. If you feel as if you are suffering from debilitating pain, or if you cannot reasonably perform your typical every day activities, then you should make a point to consult your family physician as quickly as you can.
Keep in mind what the nine most common injuries are from fitness. When you know what they are, they can help you better determine whether you are dealing with good exercise pain or bad exercise pain. The most common nine injuries from fitness are lower pain in the back, sprains and strains, Achilles tendonitis, rotator cuff pain, knee pain, tennis elbow or golf elbow, neck pain and chafing.
There is really nothing that will be more disappointing than being sidelined as a result of an injury. Make sure that you use common sense, that you implement good form and that you follow precautions in order to prevent injury while keeping yourself on track.
Photo Credits: Vicky TGAW
Originally posted 2009-09-11 03:40:38. Republished by Blog Post Promoter
Related Posts -
How to Reduce the Risk of Back Injuries During Exercise If you’re just getting started on an exercise program, or even if you are an old pro, your back is at risk for injury every time you go out there. We can’t really do much without our backs and it is very important to protect it while you are exercising....... -
5 Ways to Prevent Knee Injuries During Your Workouts Our knees have to handle a lot of stress, and if you’re exercising vigorously or doing weight training, you’re asking a lot out of them. If you already have knee problems, the situation can be a bit tricky at times and it is very easy to reinjure yourself if you...... -
How to Lose Weight And Keep Eating Normally For most of us, eating normally means eating whatever we want. The key to eating the way we want to eat and not gaining weight is portion control and extra exercise. It is possible to lose weight while not depriving yourself of the food you love, but you will need...... -
Get the Butt You’ve Always Wanted with David Rich Fitness by Mrs. Weight Ladder There are many different products on the market offering to provide you with the sexy butt that you have been looking for. One of the latest ones to come out is a shoe. Of course, if you are like most people, you realize that the...... -
Getting Past Exercise Burnout Whether you are just starting out on an exercise plan, or you have been working out for years, exercise burnout can be a big problem. This is particularly true if you find exercising challenging, both from a motivational aspect and from a physical aspect. Burnout can easily derail your fitness......
Related Websites -
Getting Ready for the Triathlon Season Seeing snow everywhere and feeling temperatures that would make a bear run inside, most people would not think to engage in swimming, running or biking. However, the Decatur Multisport Club, or the Tri-Gators as it is lovingly known as, are starting the year by preparing for the new Triathlon season...... -
The Importance of the Running Calendar Running is something which is usually done for fun and exercise. Even those who run for fun and exercise find themselves wanting to enter in a marathon or triathlon. This is the time when a running calendar can come in handy. This is a calendar in which you record your...... -
Tennis Elbow 101 pt 2 If you have determined that the cause of your tennis elbow pain is that you have poor technique when swinging your tennis racquet, then you need to keep in mind that bad habits from a lifetime of playing are not going to be easy to remove. It is going to...... -
5 Steps to Improving your Triathlon Swim Swimming is a sport that can be extremely technical, and as a result, determining how you can concentrate on improving your triathlon swimming capabilities is often difficult. Here are five steps that you should be taking in order to improve your swimming capabilities for an upcoming triathlon. There is no...... -
Preventing Neck Injuries While Skiing Just like with any physical sport, people who go skiing can sustain neck injuries while they are out on the slopes. Neck injuries are more than capable of bringing about an abrupt and rather painful end to your enjoyable day on the slopes. The best way that you can possibly......
- Common Tropical Houseplants Plants, Seeds & Bulbs Gardening & Plants Yard, Garden & Outdoor Living Nursery
- Cast Ladder Rest Lamp Posts Outdoor Lighting Yard, Garden & Outdoor Living Nursery
- Common Tropical Houseplants Plants, Seeds & Bulbs Gardening & Plants Yard, Garden & Outdoor Living
- Cast Ladder Rest Lamp Posts Outdoor Lighting Yard, Garden & Outdoor Living
- Rice Lake Ontario Canada Books & Video Fishing
Categories:
2 comments ↓
Thanks for reminding me of the RICE acronym. It had slipped my mind but I’ll try to keep hold of it this time! It’s good, easy to follow advice for treating injuries.
Good advice on post-injury care. Of course, a majority of injuries are preventable with simple stretching and warming-up. However, when the unfortunate does occur…RICE!
Keep it up!
Leave a Comment