RICE Treatment

Injury Prevention and Treatment

Rice treatment is an easy formula to remember for overuse injury treatment. Any extreme or prolonged pain or swelling should be evaluated by qualified medical personnel.

R.I.C.E Treatment

 

1. Rest-Rest is necessary for proper healing to occur. Recommendations for rest depend upon the severity of the injury and vary from modifications of the exercise program to complete cessation.

2. Ice-Icing the injured area for about 20 minutes daily will help reduce the inflammation. Icing should stop when the skin begins to turn pink. Check with a physician or thletic trainer for proper use.

3. Compression-A firmly paced Ace bandage will also help reduce as swelling. Again,, check with the physician or thletic trainer for proper use.

4. Elevation-Keep the limb elevated above the heart to help reduce swelling and speed up recovery time.

How to Avoid Sore Muscles After a Workout

Injury Prevention and Treatment

You had a great workout on Monday and feeling great. Wendesday morning you wake up and feel like you've been in a fight. Why are your muscles so sore after a good workout? The reason is called delayed-onset muscle soreness, and here are some things you can do to avoid it.

3 Ways to Avoid Sore Muscles After a Workout

 

1. Gradually increase the intensity of your workouts.

For example: Lower your rest time between sets by 5 seconds a week.

2. Gradually increase the weight

Just add a pound or two each week to your routine to increase your strength.

3. Gradually increase duration

For Example: Add 5 minutes to your workout routine per week.