MATT LISTER
Fitness in focus
Touch wood, but even when you take every measure and precaution, it’s possible an injury may be just around the corner. When that happens, it can throw out your entire lifestyle. So, I’ve gathered a few bits of information to help you get back on the mend. Just remember to immediately think RICE. No, not scoff ing a ton of carbs, but a handy acronym.
REST Stop straightaway. Don’t work through the pain, despite the temptation — that’s what stupid people do and you’re not one of those!
ICE Put some ice ( or a bag of frozen peas) on the aff ected area to reduce swelling and bleeding.
COMPRESS Slap on a compression bandage to minimise swelling and off er some support.
ELEVATE Where possible, keep the aff ected area raised.
Continuing to rest the affected area is key, but keep in mind that simply stopping all movement can be just as detrimental. Don’t be afraid to do some light stretching and mobility work around the affected area — but in the event that you experience pain, stop: we feel pain for a reason, so listen to your body.
Should you use ice or heat? For an immediate injury response, or if you have an existing inflammation, ice is best. If you add heat to an inflamed area, it will only make the pain worse. The time to use heat is when you’re suffering from stiffness and aches, as it will help make the muscles, ligaments and tendons more malleable. Heat packs are great, but treat yourself to a hot bath or get to the spa or gym for a sauna/ steam session. However, if you already have a chill, or you’re overheated, avoid icing or heating as it may exacerbate your symptoms.
Bear in mind that the benefits of icing and heating an injury are limited, so don’t shy away from non- steroidal pain- relief meds, such as ibuprofen. Finally, if you think you’ve really messed yourself up, or your pain persists, don’t just ignore it and hope for the best — it’s important to get a proper diagnosis. It really does pay to get yourself checked out, even if you have to pay a hefty sum to get the answers. GPs, physiotherapists, chiropractors, osteopaths and the like are all trained to work out what you’ve done, why it happened, how to fix it and how to avoid it happening again.