If you have read the profile on the side of my blog then you know that I am a Licensed Massage Therapist. During my training, one of the most valuable things that I learned was something called "RICE Therapy". RICE Therapy is a form of first aid used in treating injuries. It is a basic, effective form of therapy in many situations and involves four main components:
Rest
Ice
Compression
Elevation
RICE therapy is helpful in decreasing the swelling that occurs when a body part is injured and it came in very handy this week when I went a little overboard with a workout the day after Christmas. You see, I was trying to overcompensate for the fact that I didn't workout Wednesday-Friday. I also broke one of my cardinal rules-I didn't stretch out my triceps after performing many sets of push-ups. I also tried a few advanced moves using the medicine ball that my fabulous husband bought me as a Christmas gift. The result: a very sore elbow.
Come Tuesday morning, my elbow was still a little sore. Fortunately, my trainer, Gregg, was able to help me get a killer workout without further stressing the elbow. When I mentioned that I had been performing push-ups with one hand on the medicine ball and the other on the floor, he suggested (very tactfully) that I may need to work up to that if I want to avoid an injury like this again.
Lessons learned: Don't skip work outs-Don't overdo it-Stretch after every workout-Don't try advanced moves until absolutely, positively ready!
Great advice. I also found out the hard way that it is necessary to stretch before and after workouts.
ReplyDeleteNever heard of the RICE method, but it makes sense! What's a medicine ball? Is that one of those big gym balls?
Sorry about your elbow! I have to learn the same lessons over and over myself.
ReplyDeleteAnd yep, RICE is very handy!
I hope your elbow feels better.
ReplyDeleteI am still trying to get back to my routine. This week looked promising as I don't have my sister's boys, but I ended up sick.
I always have a hard remembering to stretch before workouts. This is a great reminder. Thanks!
ReplyDeleteIt would have been helpful for me if I had read and listened to this post a year ago. Unfortunately I didn't, and I am suffering (and have been for months) from a case of tennis elbow now from push ups. How frustrating.
ReplyDeletelol,
ReplyDeleteI thought you were talking about a rice sock.
I fill a sock with rice when I am sore and heat it in the microwave....ahhhh bliss.
I used to do that overcompensate thing with the eating....it doesn't work well then either.
RICE is my best friend! I have had to use it over the past few months due to some injuries (bike wreck, pulled calf, etc).
ReplyDeleteThis is great advice! I used it when I hurt my knee and it really helped a lot!
ReplyDeleteGreat reminder. Your tip to stretch after workouts is super important. And don't overdo it after you've injured yourself. I learned that the long and hard way.
ReplyDeleteI'm not gonna lie, I never stretch! I have never broken a bone or strained a muscle. Am I just lucky? I do pilates and yoga now, which is obviously a form of stretching, but I don't do it everyday. I'm bad.
ReplyDeleteOh, I'm sorry to hear about your elbow! I hope it gets better fast.
ReplyDeleteThanks for your comments on my blog. I agree so much with what you said about reading the hurtful things people say about themselves, even as to the name of their blog. It's so sad, I just want to hug them and convince them to change it, and why.
Loretta
=^..^=