Injuries can occur at any level of fitness. From professional athletes to weekend warriors, injuries are going to sideline you at some point in your life. Preventative exercises can be done constantly, but somewhere down the line, likely from something unrelated to exercising, an injury may occur. This injury doesn’t have to sideline you for long however. The most common muscular injuries can be solved by a simple acronym: RICE, standing for Rest, Ice, Compression, and Elevation. Using the RICE method, muscular injuries will heal quickly and get you back to working out in the shortest amount of time possible.
R – REST the injured muscle or region of the body. This means little to no physical activity in that area for the remainder of the injury. Using the area as little as possible will ensure new growth and repair will be able to occur.
I – ICE the injured muscle or region of the body. By icing the area, you will decrease inflammation and blood flow to the region. This will help in decreasing swelling as well as aiding in repair.
C – COMPRESS the injured area to aid in decreasing blood flow, reducing swelling, and immobilizing the region. Immobilization is the most important concept here, as it will allow the body to mend in its static state, without constant movement limiting its repair.
E – ELEVATE the injured area to help decrease blood flow to the area. This will help decrease the amount of inflammation present, reduce swelling, and bring clean nutrients to the injured area.
Follow the RICE method for the path to the quickest recovery and get you back to top shape fast!
By Sean Spire – a fitness professional, specializing in athletic development, weight loss, post-rehabilitation, and the geriatric population. With a degree in Exercise Science from Florida State University where he was a scholarship athlete in swimming, he currently resides in South Florida where he pursues his passion – helping people live life the way it is meant to be lived. More articles and tips can be found on Sean’s blog – http://www.aspirefitnessandhealth.com/
Photo By Idiolector