A SCARIER Method of Injury Treatment
©1997 Dave McGovern--Dave's World Class
Everyone has heard of the RICE method of injury treatment: Rest, Ice,
Compression, Elevation. But RICE leaves out a few important elements:
Stretching, Rehydration and Anti-inflamatories. Walkers with injuries shouldn't
stop at RICE, but should try something SCARIER: Stretch, Compress,
Anti-inflamatories, Rehydrate, Ice, Elevate, Rest.
- STRETCH the muscles. Most racewalking injuries are tendonitis
or bursitis-type injuries. The root cause of these injuries is tight muscles
that "pull" on tendon insertions. Stretching the tight muscles will
relieve the strain on the tendon insertions.
- COMPRESS the sore spots to push out excess fluids. Also "compress"--by
massaging--the tight muscles to work out any knots, and to break up scar tissue.
- ANTI-INFLAMATORIES like Ibuprofin (Advil) to further reduce
- REHYDRATE those dried out, beef-jerky muscles. Muscles are 90%
water--a dry muscle is a tight muscle. DRINK!
- ICE 10 minutes on, 10 minutes off for 30 minutes, after
- ELEVATE the feet whenever possible--try to keep them off the
dinner table though. Elevation will allow fluid to drain out of the swollen
- REST as a last resort. If at all possible, continue walking,
but take it easy. Warming up the muscles will allow you to get a better stretch,
and will circulate lots of healing blood to the area. I don't think of it as "training,"
but as "therapeutic walking."
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