As we all know injuries are quite common amoungst athletes, weekend warriors, and active people. I would like to take this time to give you a few reasons why injuries happen, and what to do when unfortunatley tissue damage does occur.
Common Causes of Acute Musculoskeletal Injury
How to Manage Acute Injury
P - Pressure (tensor wrap)
I - Ice (20 mins on/40mins off)
E - Elevation (injured area above heart)
R - Rest (active)
You may have seen various acronyms before (R.I.C.E., etc) however the most important thing to do regarding injury in the first 48 hours is to limit inflammation. By reducing inflammation you reduce secondary tissue damage as well as further complications. The most important steps in reducing inflammation are PRESSURE, and ICE.
A key point to remember when rehabilitating an injury is to "Let PAIN be you Guide", if it hurts dont do it!!!!!
Also, let me explain to you active rest!!! What I mean here is to reduce activity. An example of this includes; Upon spraining an ankle, active individuals have been told, in the past, to go home and sit on the couch with their foot elevated with an ice bag on. However, this greatly prolongs recovery time. The injured athlete can still do upper body workouts, or do an easier bike ride on a stationary/recumbent bike, strengthen/stretch the powerful hip muscles, correct postural imbalances (upper and lower body) that may occur from occupation, daily lifestyle as this is most likely the cause of injury! You can take this time to reevaluate work-out/activity routine in an attempt to reduce reinjury.
When dealing with injury and rehabilitation, STAY POSITIVE, you will be back 110% before you know it!!!!
Please stay posted in the near future as I will continue to post information on ways to prevent, manage, and rehabilitate an acute or chronic injury within your own home.