Most of us have at one point or another have injured ourselves while training and if you haven’t the chances are that at some point in the future you will experience some degree of injury and although it will probably not be all that bad you face an important decision…. what to do next?
The majority of people will just carry on training hoping that the niggle goes away but that is the worst thing you could do and will only lead to chronic injury and a long lay off from the gym.
You need to treat the injury properly to ensure minimum damage and a hasty return to training. You more than likely wont be able to completely heal an injury without seeking professional help (unless it’s a very minor strain) but you can using these principles that I’m about to give to you, minimise the damage and there fore the lay off time.
There is a simple acronym to remember RICE, remember this and you will know what to do in almost every situation. All of the stages of RICE are geared to reducing bleeding and swelling which in turn reduces the recovery time, here is the breakdown;
R =Rest, immediately cease activity and rest the injured limb.
I = Ice, apply ice to area for 20 minutes and repeat 4 times per day for the first 3-4 days.
C = Compression, this one is a little more tricky if you don’t know how to properly apply a bandage, if not don’t worry just skip to the next one
E = Elevation, Raise the injured limb above the heart, for example if it was your hand you would keep it against your chest.