How to care for exercise-related injuries

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Getting a muscle strain in the calf right before a sports event can be devastating. Sports injuries such as muscle strains and sprains on the ligament or tendons are quite common. These exercise-related injuries can occur due to over-training, incorrect gym techniques or acute injuries. It is important to note that sprains and strains can range from mild to severe. You can reduce the impact of these injuries by taking into consideration these measures. You can enroll in a first aid class today so that you are prepared to deal with any type of injury.

What is the RICE method?

The ideal immediate treatment for a minor sprain or strain is the RICE method (rest, ice, compression, elevation).

It is important to allow enough time for exercise-related injuries to heal even if it means missing out on practices or major events. In case the pain is intense or persists, it is best to consult a doctor. Otherwise, taking some time off any activity that caused the injury is recommended.

The next step is to apply ice and compression to manage the swelling. All you have to do is to wrap the affected body part using a pressure bandage and cover the area with ice. You have to use the ice pack not more than 20 minutes at a time and repeat the application several times throughout the day. The last step is to elevate the affected body part higher than the level of the heart to reduce swelling.

Exercise-related injuries
It is important to allow enough time for exercise-related injuries to heal even if it means missing out on practices or major events.

When to seek medical care for exercise-related injuries

In case the injury does not seem to improve or the pain is moderate to severe, it is best to consult a doctor for proper assessment and treatment. Some can consider massage therapy, acupuncture, physical therapy or chiropractic treatment to hasten the healing process.

Always remember that a mistreated injury will only lead to prolonged pain, swelling and time away from your sport.

Encourage movements

When it comes to exercise-related injuries, total rest without any movement is not advisable. In case the injury involves the lower body, the individual can engage in low-impact exercise such as swimming or biking.

As for upper-body injuries, rock climbing is an option. Depending on the choices of the individual, make sure that cardiovascular exercise and stretching are included in the daily routine. Mild stretching can hasten the healing process, but make sure not to overdo it. For serious exercise-related injuries, a doctor should be consulted first regarding exercises and stretches to perform.

Positive outlook

Missing out on practice or a major game can be shattering for some. It is important that the individual will accept his/her injury and focus on the future instead of what happened. The individual must set reasonable objectives based on the degree of his/her injury to help hasten the healing and recovery process.

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