| If you're active you will eventually run in to a minor | | | | quite well too! |
| injury. Sprains, strains tears and bruises happen to the | | | | C-Compression |
| even the most cautious of us. | | | | Putting pressure bandages on an injury also helps |
| We can do our best to prevent injuries like warming | | | | reduce swelling. If you scrapped your knee or elbow, |
| up, stretching and resting in between workouts but | | | | compression also stops bleeding. Make sure it's not |
| when preventative measures fail, remember this | | | | too tight. If you start to feel numb or tingly, it's best |
| acronym: | | | | to loosen your bandages a bit! |
| R.I.C.E. | | | | E-Elevation |
| R-Rest | | | | When you have an injury, swelling is caused by extra |
| Take time off your workouts to allow the injury time | | | | fluid trapped around the area that hurts. Elevate your |
| to heal. Working out over an injury slows the healing | | | | injury above the level of your heart. This will help to |
| progress and adds to pain and damage. | | | | drain fluids and alleviate pain. |
| I-Ice | | | | The RICE technique is a very basic guideline for |
| Putting ice on an injury immediately after it happens | | | | do-it-yourself treatment for minor injuries. If you |
| will reduce swelling. Swelling actually causes more pain. | | | | have diabetes, circulation disorders or sensitivity to |
| Don't put ice or an ice pack directly on your skin. You | | | | cold RICE may not be the proper treatment for you. |
| will give yourself frost bite! Instead, cover the ice or | | | | If you have pain that lasts more than a couple of |
| pack with a cloth. Hold for approximately 10-15 | | | | days, or bleeding that won't stop go see your doctor |
| minutes. Repeat every couple of hours. I know it's | | | | right away! |
| funny, but a bag or frozen peas or carrots works | | | | |