Hey Students!
Here is part 1 of a two part “Injury Series”. Thanks to Beny Rivera, as he composed this info!
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Below are some of the methods I have found useful in rehabilitating some of these injuries I?ve had in and out of class. Let me stress when it gets to a point were it really hurts ?Go see a Doctor?. Remember we train HARD but SMART at the same time.
1. Stretch ? A good 5 to 10 minutes of stretching will do wonders for avoiding injury. I understand we all can?t get to class 40 minutes early so if you know what were focusing on that night ahead of time stretch for the occasion. If it is a hubud day, well once you get to class stretch those shoulders. If its ground, well give the lower body and back a good stretch. There are 2 types of stretching dynamic and static. In dynamic stretching you?re moving and stretching at the same time. Examples: slow lunges, toe touches. In static you are focusing on one body part, examples: butterfly, hamstring stretches. So when you can Stretch!!!!
2. The RICE Method?
R = Rest (i.e. don’t make it any worse)
I = Ice (10 minutes on, 10 minutes off)
C = Compression (a not-too-tight ACE bandage, for example)
E = Elevation (lifting the injured body part above the level of the heart)
This is a great method to deal with sprains, strains, pulls or tears. This woks wonders for knee injuries… For necks and backs the compression elevation is not really needed. Do rest and ice but do not stretch until inflammation has gone down. If you stretch your back or neck too early after the injury you can further aggravate it.
Ice works wonders for any type of injury. It really helps to reduce inflammation. In short if you injured something in class say a knee, get home prop it up, bandage and ice it down. The 10 off and 10 on method is to avoid getting frostbite depending on how cold the ice pack is.
3. Over the counter- Basically Ibuprofen. It really helps to reduce the inflammation. Popular brands are Advil, Medipren, and Nuprin.
4. Gels and balms ? Icy hot, tiger balm and my favorite cryogel. After a good ground class I will rub a little cryogel on any part that is sore. I really like this one because unlike tiger balm (even the unscented one) cryogel smells really good. Helps reduce inflammation.
…More tips to come… stay in contact!
LL&L,
mjn