Heres another read from our mentor... Signs & Symptoms of Injury Injuries can occur no matter how well you plan your workout program. Injuries can be classified as chronic or acute. Chronic injuries take place over a long period of time and are the result of excessive and repetitive stress due to overuse or misuse. The symptoms are pain, swelling, and limitations to movement. Acute injuries are injuries that occur due to sudden trauma, such as a fall or collision. An acute injury may also result when a chronic injury continues to be stressed and pushes a body part beyond its limitation. The following signs and symptoms are indications that tissue inflammation or injury has occurred: Redness caused by increased blood flow to the area. Swelling caused by increased blood flow and tissue damage. Pain caused by pressure on the nerve endings from increased swelling. Loss of function at the site caused by swelling and protection of the muscle surrounding the injury See a physician immediately if pain is severe, if the injured part cannot be moved, or if any injury seems not to be healing after a reasonable home treatment. However, for most common musculoskeletal injuries, such as sprains, strains, and contusions the recommended first aid treatment is RICE. RICE is the acronym for Rest, Ice, Compression, and Elevation. The guidelines for adhering to the RICE principle are as follows: Rest - Activity should be discontinued as soon as the injury is recognized or noticed. Continued activity may aggravate the injury and surrounding area. Ice - Apply an ice pack immediately to the site of the new injury. Provide an insulating layer between the skin and the ice to prevent skin irritation and frostbite. Ice will decrease swelling, blood, and reduce pain. Guidelines for icing include applying ice for at least 20 minutes followed by ice removal for at least 30 minutes. Ice as often as possible for the first 72 hours after an injury. Do not apply ice to a numb area. Compression - An elastic bandage should be applied to help prevent or reduce swelling, and to provide support for the injured area. The wrap should be applied firmly but not tight enough to cut off circulation. The compression bandage should be worn as much as possible during the first 72 hours but should be loosened every hour and reapplied. Do not sleep in the compression bandage. Elevation - Elevate the injured part so that it is level with or higher than the heart. Attempt to do this at all times (even during sleep), after initial injury and continue for the first 72 hours whenever possible until the swelling has subsided. This allows gravity to release the fluid and reduce the swelling. A Quick Summary Most injuries in fitness are strains, over stressing or over stretching muscles and/or tendons. Proper warm-up and proper lifting technique help to prevent strain. Once a strain occurs, you need to rest the area. Other aids to healing may include the use of ice to keep down swelling, elevation to promote venous return to blood, and compression. Later in the healing process, heat can be used. In cases of light or moderate strain, it is often unnecessary to pinpoint exactly where in a complex structure the strain has occurred. You can feel which general area is involved, you can tell which movements aggravate the damage and so you can avoid working that area. Strain can occur in areas that you are not actually working but simply contracting for leverage. It is usually best to take your questions to us first due to most injuries are minor and can be worked around Phase - Base Training (functional fitness from the hips out) Schedule week 4 of 4 Monday - Total Body (open 5am-10pm) Tuesday - Legs & Back (open 5am-10pm) Wednesday - Aesthetics (open 5am-10pm) Thursday - Total Body (open 5am-10pm) Friday - Legs & Back (open 5am-11am and 3pm-8pm) Saturday - PZF Power Yoga (open 8am-5pm) Sunday - Total Body (open 10am-5pm)
Posted on: Mon, 12 Jan 2015 01:26:35 +0000
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