| Prevention is better than cure, so avoid | | | | you think will go away. Next thing you know, you |
| bodybuilding injuries by having proper warm ups | | | | are in full-blown pain! Oh dear, what next? |
| before exercising and use correct form and | | | | Treat bodybuilding injuries with "RICE" |
| techniques when training with weights. | | | | The acroynym RICE is for the general treatment |
| Many of you who have followed my articles will | | | | of minor weightlifting injuries such as sprains, joint |
| know that I am a serious advocate of avoiding | | | | pains, tendonitis, pulled ligaments etc |
| bodybuilding injuries by constantly emphasizing on | | | | R = Rest |
| proper warm ups and using proper form and | | | | I = Ice |
| techniques during weight lifting in the gym. Okay, | | | | C = Compression |
| if you think that that I am a long winded nagger, | | | | E = Elevation |
| then this article, although it is still about | | | | Rest -- Avoid all activities that aggravate your |
| weightlifting injuries, is no longer about avoidance | | | | injury. You may even need to skip your gym |
| of such injuries, but to treat the injuries already | | | | workout for a couple of weeks. Rest can mean |
| sustained. | | | | the difference between a long recuperation (and |
| This article will cover the immediate first aid | | | | possibly medical invasive procedures) or just a |
| treatment you will need to recover from a | | | | few days or a few weeks off. |
| bodybuilding induced injuries. That is assuming that | | | | Ice -- Ice helps reduce swelling by restricting blood |
| the injuries sustained are not too serious that | | | | flow. 15-20 minutes, three to four times a day is |
| need immediate medical attention. | | | | recommended as long as the pain remains. |
| Okay, so sometimes bodybuilding exercises hurt. | | | | Compression -- Put pressure on the injured site to |
| But how do you know when it's a good hurt or a | | | | help keep swelling down. You want to wrap a |
| bad hurt? | | | | bandage or a towel tightly enough to feel some |
| The good hurt tends to occur after a bodybuilding | | | | pressure but not enough to cause numbness or |
| workout and feels like a dull ache in the muscle or | | | | affecting blood circulation. |
| commonly called the "delayed onset muscle | | | | Elevation -- Elevate the injured area to reduce |
| soreness" (DOMS). This type of ache usually | | | | swelling. |
| indicates that you have been working on that | | | | Your condition should improve with "RICE" |
| particular muscle hard enough and is a response | | | | treatment. Most of the time, you should see |
| to the effectiveness of your weight lifting | | | | some results within 20 minutes of treatment. |
| workout although not always necessarily so. | | | | However if the pain persists or gets worse, then |
| The bad hurt, which generally signifies an injury, is | | | | it time to see your doctor or a sports physician |
| usually sharp pain and the pain comes from a | | | | as your condition may be worse than what was |
| specific spot like in a specific joint or muscle spot. | | | | initially thought to be. |
| It usually starts as an uncomfortable feeling, which | | | | |