The Running Injuries in Asheville PDFs

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Swelling can be managed by utilizing RICE, which represents Rest, Ice, Compression and Elevation. Resting an injury minimizes discomfort and swelling, however knowing the length of time to rest is the secret. Small problems can rapidly intensify if a joint or limb is used prematurely since more injury is caused.

Discomfort needs to be utilized to gauge the amount of activity you do following an injury. If you experience pain while doing activities, then you are worsening the condition and needs to stop and rest. Generally, you should prevent difficult activities or those that cause discomfort. Ice is used to numb pain and decrease swelling.

When using frozen gel packs, a wet towel needs to be put on the skin prior to application. While they are reusable and cost-effective they can reach a much lower temperature than ice and can cause frostbite if applied straight to the skin. Immediate, crushable cold packs are practical, however can become expensive, and often do not remain cold long enough to be reliable.

An excellent guideline for severe injury management with ice is 15 minutes on, then around 15 minutes off, or up until the skin temperature go back to typical temperature. Nevertheless, smaller body parts (i. e. finger and more superficial injuries) need a shorter time for ice treatment. For instance, the suggested ice time for a sprained finger may be 5-7 minutes however an injury to your upper thigh could be 10 - 15 minutes.