Orthopaedic Associates-Injury Facts-General Fitness

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Orthopaedic Associates has experts on staff who specialize in general fitness problems. If you have any questions regarding this or any other topic, please
call us at 410-337-7900 or
1-800-678-4671.
You can email us HERE.

Immediate Care of Injury...Ice or Heat?

This is a very common question that many of our athletes will ask. When a muscle or bone injury occurs, it is very important for the patient to control pain, muscle spasm, inflammation (redness, heat, and swelling), and hemorrhage (bleeding). A simple acronym to remember is P R I C E which stands for Protection, Rest, Ice, Compression, and Elevation.

Protection: Stabilize the area. This is essential for any injury and can be achieved with a splint and wrap. Splinting the area the first 2-3 days assists in the healing process. A cane or crutches may be used to assist with walking.

Rest: Excessive movement or movement too early will increase pain and swelling and may prolong recovery. Do not move needlessly, walk, or continue to exercise if the injured area hurts.

Ice: Ice is a very effective first aid agent. Cold is a vasoconstrictor (decreases blood flow) and also minimizes pain and muscle spasm. For best results, ice packs (crushed ice or frozen vegetables) should be applied directly to the skin. Frozen gel packs should not be placed directly on the skin as they have a lower temperature due to the chemicals and can cause frostbite. A good "rule of thumb" is to apply ice to an injury for approximately 20 minutes and repeat every 1 - 11/2- hours for the first 48-72 hours (depending on the severity of the injury).

Compression: This is also important in the first aid treatment of an acute injury. External pressure on an injury helps to decrease hemorrhage and hematoma (accumulation of blood) formation. Felt or foam pads wrapped in an elastic bandage are an excellent way to reduce swelling. The pads can be cut to fit difficult to compress areas (i.e. horseshoe shape for ankle). The compression should be maintained throughout the day. The wrap should be removed at night unless otherwise directed. If the athlete feels numbness, tingling, or change of color is apparent, the wrap should be removed.

Elevation: Along with ice and compression, elevation reduces bleeding/swelling. By elevating the affected body part above the level of the heart, bleeding is reduced to the injured area thus reducing swelling.

Stretching is Vital to Optimum Performance

Stretching is an integral part of any warm-up prior to activity. Begin with a general warm-up such as jogging or walking a couple laps around the gym, or 5 minutes on a stationary bike at a slow,relaxed pace. This general warm-up of the muscles will promote blood flow to the muscles making them pliable and ready for stretch.

Why Stretch? Regular stretching has many benefits...

Reduces muscle tension and makes the body feel more relaxed.
Lengthens and loosens the muscle.
Helps coordination by allowing more free and easy movements.
Increases range of motion.
Increases flexibility.
Prevents injuries such as muscle strains (a strong pre-stretched muscle resists better than a strong non-stretched muscle).
Makes strenuous activities easier because stretching cues the muscles that they are about to be used.
Develops body awareness by focusing on the muscles you are stretching.
Helps loosen the ìmind controlî of the body and allow body free movement.
Prepares athlete....in mind AND body.
Promotes circulation.
Reduces delayed onset muscle soreness.
IT FEELS GOOD!

Who Should Stretch and When?
Everyone should stretch no matter what the activity is! Athletes MUST stretch in order to be at their optimal level as well as to prevent injury. Stretching can occur at various times of the day: in the morning, at work or school as this can release nervous tension, after sitting or standing for long periods, when feeling stiff, etc. We can benefit by stretching daily.

How to Stretch?
There are some basic techniques that can be followed in order to benefit the most from your stretching sessions.

Allow adequate time to stretch properly. DO NOT RUSH!
Be sure to not stretch too far especially in the beginning.
Start with a slight stretch and increase gradually as you feel yourself relax. Hold the stretch in a comfortable position.
Hold the stretch from 5-20 seconds each. The length of time depends on each individual.
While stretching, breathe slow, deep and natural. Do not stretch to a point you canít breathe normally.
Do not bounce while stretching as this has a tendency to tighten muscles. Simply stretch to your comfort position and hold, increasing your stretch each time you do this.
Think and feel the stretch.
Be sure to stretch both sides equally, as the tendency is to spend more time on the first side.
Should muscle tension occur while stretching, ease off slightly to a more comfortable position.
Stretching is entirely individual!
Do not emphasize maximum flexibility but rather the "feel" of the stretch. Emphasizing maximum flexibility will only lead to over stretching (stretch beyond normal limits) and injury will likely result.
Stretching is not a competition and comparisons with others must be avoided. Proper stretching is a serious part of athletics and should be done with care and common sense.

CLICK HERE FOR EXERCISES (PDF)
The exercises are in PDF format. To view this file, you need Adobe Acrobat reader. If you don't have access to Adobe acrobat reader, you can go the adobe website and download it for free HERE.