Easing Back into Physical Activity

February 24, 2010

If you fancy yourself an athlete chances are we have all at one time or another been sidelined by injury.  Whatever, your reason for exercising: stress relief, personal improvement, improved health, etc; we all know an injury that sidelines us can be a frustrating experience.   No doubt this epic winter has impacted our ability to get out and enjoy an outdoor run or bike ride, but with the official start of Spring less than a month away (Come On March 20!) be careful not to overdo it when the weather breaks.  When we push our body too far too fast, we’re more prone to a traumatic sports injury such as a sprain or fracture.  A lot of sports injuries occur when athletes rush their reconditioning and do too much too soon with bones, joints, tendons, ligaments and muscles that were ignored during the offseason.

With that said accidents can happen, thus if you pull or strain a muscle during exercise, remember the acronym RICE, Rest, Ice, Compression and Elevation.

• Rest your Injury
• Ice the injured body part to lessen swelling, bleeding and inflammation
• Apply a compression bandage to limit swelling
• Elevate the injury above heart level to reduce the swelling

You may also use a non-steroidal anti-inflammatory medication such as ibuprofen to help with the pain.  Of course if you have severe pain, cannot move the injured body part, or suspect you may have a fracture see you doctor immediately.  Additionally, if your symptoms persist it would be wise to see your physician for a full workup.