Basic care for acute strains and sprains
It happens to everyone, in every sport. You are moving along just fine in your workout and you feel that tell-tale twinge in your hip or calf or hamstring. You proceed to worry about the mild to moderate pain in this area on your body for the next 3-7 days; but then it vanishes. Odds are you had a mild strain or sprain and your body healed over the course of those 3-7 days.
I would say that acute strains and sprains and just plain old soreness is very common in high intensity workouts. So what can you do to help the body heal quickly and get back "in the game"? This is where the PRICE is right...
P - Protection. You will want to protect the area. This can be done several ways. Bracing, taping, and ace bandages can be utilized depending on the area of the body. Crutches/boots/splints may be prescribed at times by your MD.
R - REST. This is one of the easiest, and yet most confusing principle points. If you have injured a body part - REST IT. Do not perform the activity you were doing to hurt it at the same level of intensity or at all. This does NOT mean "do move your body or the body part at all". Every situation is different. One way to simplify it is this - "does doing THIS make it HURT?" Yes? - well then don't do THAT. Modify what it is your doing with the injured body part so you are not hurting, or just do not perform the activity. "If it hurts don't do it".
I - ICE!!! For an injury that is new and fresh, please always ICE. Stay away from heat, especially if you notice swelling or redness or heat in that muscle or joint. You will need to ice for 20 mins on/ and at least 20 mins off. Ice is also great for delayed muscle soreness. Here is a great way to make a homemade ice pack: Homemade Ice Pack
C - Compression. This is particularly useful if there is any swelling. Use ace bandages or neoprene sleeves for some compression to the area to combat swelling.
E - Elevation - Get that body part UP above the level of the heart if possible. Also a very useful tool to combat swelling.
Extra sunday reading:
Rhabdomyolysis Revisited
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