If you’ve ever had an injury, there’s a good chance you know about the RICE formula. It’s all over the internet. For those of you who don’t know, it’s an acronym for Rest, Ice, Compression, Elevation.
It’s sort of the “go-to” guidelines when you get injured.
Speaking of injury…
So there I was, on a beautiful Thanksgiving morning in the cool Arizona air. I had on my compression pants (under my shorts of course) and my football spikes. I was ready for the “Turkey Bowl”.
I was running around, feeling really good. Football has always been my sanctuary, and this day was no different.
About three quarters through the first game, I regrettably threw an interception. The defender was running it back, and I had a great pursuit angle on him.
I was about 2 steps away from him when POP!! I felt something give in my right calf. Needless to say, I was done for the day.
Commence the “acute injury protocol”…Which is the purpose of this blog. 🙂
When you or someone you know has a recent injury (from playing in a Turkey Bowl for example), it’s best to follow the RICE formula.
[If you’re not sure what to do get in touch with me here and we can figure out the best plan of action for you.]
But how long do you do the whole “RICE” thing? And what do you do NEXT?
To answer the first question. It depends on the severity of the injury. Usually 2-3 days.
The NEXT thing to do (which has never gotten enough emphasis) is this:
You see, you want to start “loading” or “contracting” the muscle to tolerance. Submaximal, or gentile muscle contractions held for 5-10 seconds can be very soothing for the tissue and joint. Do this between 5 and 15 times.
And as time progresses, you can load the tissue more and more.
Caution: If you feel sharp pain, it is too aggressive of a muscle contraction. Ease up a little.
Optimally loading the tissue will help you recover faster AND do it the right way.
If you’re having trouble (or someone you know) getting over an “old” or “new” injury, reply to this email or we can chat on the phone. Just click the link:
Until next time, always strive to be your best!