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Exercising Safely
Step
3
Learn to Treat Minor Injuries
Although
exercise is very safe, you could have a minor
injury, such as a strained muscle or sprained
ankle. If
you get injured, follow this common sense
approach – the RICE method – to treat minor
injuries. Keep
in mind the treatment you get in the first 24 to
36 hours is key.
R – Rest. Rest the injured area. The
amount of rest depends on how badly you are
hurt. With most minor injuries, it is safe and actually helpful to
continue a low level of activity.
I – Ice.
Apply
ice to the injured area.
Cold reduces swelling, bleeding, and
pain. Don’t
apply ice directly to your skin.
Wrap the ice or ice pack in a wet cloth.
A general rule is to apply ice for 20
minutes followed by 40 minutes without ice
packs. Repeat
this process for the first three hours after the
injury. After
that, two 20-minute ice treatments each day will
be enough. Don’t apply heat during the first 24 to 36 hours.
Heat tends to increase swelling.
Avoid taking a hot bath during this time.
C –
Compression. Gentle pressure used with
ice helps to limit swelling.
Apply compression evenly by wrapping an
elastic bandage around the injured part.
Do not wrap the bandage too tightly.
You don’t want to cut off the blood
flow. The
bandage is too tight if you experience numbness,
cramping, or pain.
If the swelling is severe, loosen the
wrap every half hour, then re-apply it.
E –
Elevation. At first, elevate the injured part above the level of your
heart, even while sleeping, until the swelling
stops. Gravity
prevents pooling of blood and other fluids,
improves blood flow, and reduces swelling.
In
addition to following the RICE method, consider
using ibuprofen, aspirin, or other mild
over-the-counter anti-inflammatory or pain
medicines to improve comfort.
Read and follow the directions on the
label. Increase
exercise gradually as the injury or pain
improves.
See a doctor
immediately if:
·
The
pain or swelling is severe
·
You
can’t move the injured part
·
The
injury does not seem to get better after
reasonable home treatment
If in any
doubt, play it safe and see a doctor.
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