Every instructor at Re-Create Boot Camp are highly trained, professional and
experienced in the health and fitness field.
This may come as a surprise to some boot campers, but when they conduct
each boot camp session, they are not JUST shouting at you all to do more...
They are focussed on form and exercise safety to ensure each rep is performed
correctly. Now, as much
as we do everything to ensure no injuries occur, sometimes they do. It may be that
one sets off to quick and “pulls” their thigh or strains their neck muscles
doing sit ups or twinges an ankle on the rough ground. Although
boot camp is outdoors and we are against elements, rough ground, low lighting,
slippy surfaces etc.. a gym make be just as dangerous as there isn’t an
instructor watching you like we do! I have seen the guy throwing weights around
that are waaaay to heavy for him! I have seen people rowing with shocking posture;
I have seen people using a swiss ball that are a second away from an injury
because of ill proper use! Now! For
those that are unlucky enough to cop a minor muscle pull I am going to tell you
the correct way to treat that injury to have it repaired in super quick time! First of
all... let me ask you a question! If a boxer is punched in the face and it
swells, what would you put on it? Ice right! So, why do
so many of us put our pulled muscles into a hot bath? Or rub heat rub into it? A muscle
pull causes minor tears to the muscular fibres and when this occurs,
inflammation and swelling kick in to help protect the injured area. However, the
body secrets a lot more than is necessary so we must look after the injury by
way of the PRICE method. The PRICE
method will have any minor pulls sorted within a couple of days max! P is for PROTECT Protect the
injury from further damage or expose it to further trauma R is for
REST As much as
we never listen to this piece of advice. It is important to rest the injury so
the body can rehabilitate itself I is for ICE At the
earliest opportunity following injury it is important to apply ice to the
injury site. Ice causes an effect known as “Vaso Constriction”. Basically
meaning it will close of the blood vessels and force blood away from the area,
reducing the swelling. When this happens, the injury can repair. The ice will also ease the pain. When
applying Ice it should be no longer than 15-20 minutes at a time with 20
minutes between each ice application. Ice should be used up to 48 hours. IMPORTANT: NEVER APPLY ICE TO THE
BACK OF THE KNEE C is for
COMPRESS It is
important to keep the injury compressed to help reduce the inflammation. Compression can be done with a bandage or
cling film. E is for
ELEVATE Keep the
injured limb elevated as much as possible to reduce blood flow to the injury
and reduce swelling. S is for
SUPPORT Basically
means support the injury as much as possible. For eg. You may need crutches for
24 hours to help keep the weight off the injury. Not only do
we have the PRICE Method, which is the standard procedure. You must also not HARM
the PRICE method! H is for
HEAT DO NOT apply
heat to any injury in the first 48 hours. Heat has the opposite effect to ICE
in that it will cause a “Vaso Dilation” effect that will open the blood vessels
and invite a flow of blood into the injury site which in turn will cause more
swelling and more pain, slowing down the rehab time. A is for
ALCOHOL Alcohol
dehydrates the body which will slow down the body’s systems to rehab. Alcohol also numbs pain which could cause
further injury to the area R is for RUN As
frustrating as it is to not be able to come to your favourite boot camp (and believe
me, I have had my fair share of injuries).
It is important that you don’t play out for the first 48 hours of
injury. It sounds much better missing a
couple of sessions rather than fight through, make it worse and put yourself
out for months with something more serious. M is for
MASSAGE Massage
creates heat in the muscles which is what we are trying to stop! Massage will
also aggravate the injury, making it worse.
Do not get an injury massaged. If you apply
the PRICE method immediately and don’t HARM it, you will rehab a minor injury
very quickly and be back at Re-Create Boot Camp faster than some of you can say
“She sells Sea Shells”! |
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