Attention Weekend Warriors (defined as someone that works all week, usually sits a desk for more than 8 hours a day and when Friday arrives, they hit "go"!)
We have all heard the tale of how our friend tore their Achilles tendon while playing basketball, soccer, ultimate or simply jumping at Crossfit or the gym but they leave out the part this was their first game in months. Thankfully most often the injury is less dramatic, suffering from a strained ligament or tendonitis. These injuries usually occur in the ankles, hamstrings, low back or rotator cuff, rendering you inactive for a few days or up to a few weeks.
Would you like to know how to prevent this from happening to you?
If you do find yourself injured, remember RICE:
R – REST the injury site. Do not play through extreme pain. Rest for 24 – 48 hours and then add modified activities if possible. Seek a professional opinion if the pain has not decreased.
I – ICE the area for 20 minutes, no ice for 40 minutes, repeat. This helps control the pain and swelling from an acute injury.
C – COMPRESSION will help control swelling but likely some swelling helps the healing process and is inevitable.
E – ELEVATE above the heart if possible. This helps increase venous return, reducing swelling and pain.