I was looking for something to read in my boyfriend’s house and since he likes to workout a lot and once long time ago he studied about injuries during workouts or doing exercise and here it is. Simple tips for simple injuries.
Stop using the injured part and rest as soon as you realize the injured part has taken place. Discontinue the exercise or other activity that could further cause more injury, delay healing, increase pain and cause bleeding and just continue if the injured part is heal already. Use crutches to avoid bearing weight on the injured foot, ankle, knee or leg and for injured hand, wrist, elbow or arm use splints for it. After medical treatment the injured part may require immobilization with splints or a cast to keep the areas at the rest until it heals completely.
Ice helps stop internal bleeding the injured blood vessels and capillaries. The sudden cold causes small blood vessels to contract the bleeding. This contraction of blood vessels decreases the amount of blood that can collect around the wound. The more blood that collect, the longer the healing time. Here are some safety ways how to applied ice.
- >>For injuries to small areas such as the finger, toe, foot or wrist; immerse the injured area in a bucket of ice water. Use ice cubes to keep the water as cold dissolves.
- >>For larger injuries areas; use ice packs. Avoid placing the ice directly on the skin. Before applying the ice, place a towel, cloth or one or two layer of elasticized compression bandage on the skin to be iced. To make the ice pack; put ice chips or ice cubes in a plastic bag or wrap them in a thin towel. Place the ice pack over the cloth. The pack may sit directly on the injured part or you may wrapped it in place.
- >>Ice the injured area for about 15 minutes (no matter what form of ice treatment use).
- >>Removed the ice to allow the skin to warm for 30 minutes.
- >>Reapply the ice.
- >>Repeat the icing and warming cycle for 3 hours. If the pain and swelling persist after 3 hours, consult your doctor (if you haven’t went to a doctor yet). Regular ice treatment often discontinued after 24 to 48 hours. At the point, heat is often more comfortable.
Compression decreases swelling by slowing the bleeding and limiting the accumulation of blood and plasma near the injured areas. Without compression fluid from the adjacent normal tissue seeps into the injury area. The more blood and fluid that accumulates around an injury, the slower the healing.