Exercise and fitness are not just things that athletic people participate in and many Americans now are aware that to be healthy and to keep yourself at a healthy weight, you need to incorporate exercise with a healthy diet. Unfortunately, along with working out and exercising, also come some injuries that can happen. This will discuss some of the most common injuries that occur while exercising and what you can do to heal quickly so you can be active again. Some of the things will discuss the R.I.C.E technique or heating for sore muscles, and some strengthening exercises to do to avoid further injury.
One of the biggest problems people have when they take up exercising or a new sport is knee pain. This is especially true if you are carrying around extra weight on your frame. If you begin to have sore knees, the best method is what is known as the RICE technique. the acronym stands for rest, ice, compression and elevation. If you are instantly injured rather than a slowly worsening pain, then this technique is crucial. You must first add compression or pressure to the injury to prevent further swelling and immediately put ice on it. While icing, keep your knee elevated too and try not to do anything on it which would be the rest portion.
Once your knees are feeling better from doing the RICE technique, it is time to strengthen the areas around it to avoid it from getting injured again. One of the reasons injuries happen is that the muscles surrounding that joint are not strong enough. Leg lefts on a weight machine or just using a bag containing some weight hanging on your ankle will both work. Do three sets of 12-15 reps daily to strengthen those muscles. Hamstring curls should be done too to strengthen the muscle behind the leg and knee.
Sprained ankles and rolled ankles are also a common injury for athletes, especially those that like to play things like basketball, volleyball and tennis where there is a lot of quick start and stop actions on a hard surface as well as jumping. If this happens, you should also do the RICE technique but instead of an ice pack during the ice portion take a large bucket of ice water and emerge your entire foot and lower leg into it for 20 minutes. After the first few minutes of pain, you will be able to make it to 20 minutes. Keeping ankles flexible is the key to prevent injury so putting your leg up and writing the alphabet with your foot in the air is one of the best exercises you can do.
If you simply pull a muscle, heat versus ice is the best remedy for it to feel better. Use a heating pad on it as well as take an anti inflammatory medicine and some rest and let it heal. Be sure to stretch before and after you exercise to avoid pulled muscles in the future.
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