Strip off the tie and grab your running shoes, golf clubs or baseball
mitt! The weekend has arrived. You look forward to extra time on
Saturday and Sunday to enjoy your favorite sport. And you probably
cram in as much activity as possible before Monday morning rolls
around. You’re a weekend warrior!
If you find yourself nursing a painful knee or strained muscle at the
office, you are in the company of gladiators.
Favored gladiators were considered the sports heroes of their day.
If a gladiator survived serious injury, they were attended to by
sports physicians for common problems such as sprains, torn ligaments
and muscle strains. The first doctor to gain notoriety for treating
gladiators was Galen, acclaimed as the father of sports medicine.
Living from 129 to 199 BC, Galen traveled throughout Rome bandaging- up gladiators. Although Galen used a form of traction to set bones
and was considered way ahead of his time, he was not aware of the
simple principle of R.I.C.E. (rest-ice-compression-elevation) to
treat sports-related injuries.
Today, it’s easy for weekend warriors to take care of minor sprains
and strains using the recommended technique of R.I.C.E. According to
the Merck Manual of Diagnosis and Therapy, “more than 10 million
sports injuries are treated each year in the USA. Athletes and non- athletes share many similar injuries Immediate treatment for almost
all acute athletic injuries is R.I.C.E.”
Here is the four-part method for using R.I.C.E.:
Rest: Stop the activity causing pain and allow the injured area to
rest for 2 to 3 days.
Ice: To decrease swelling and numb pain, apply ice in the form of ice
packs or ice massage as soon as possible. Treat for a period of 48 to
72 hours after an injury happens. Ice applications should last for 10
to 30 minutes until the point of numbness. Longer icing periods
should be avoided as this could result in tissue damage. Allow the
skin to return to normal temperature before reapplying an ice pack.
Compression: To decrease swelling and bruising, compression should be
applied immediately using a compression or elastic wrap, or athletic
tape. Do not apply compression to the point of cutting off
circulation (a feeling of numbness or tingling). Compression can also
be used at the same time an ice pack is being applied.
Elevation: Raise the injured area to above heart level to minimize
internal bleeding and swelling.
Unlike yesterday’s gladiators, today’s weekend warriors who survive
the trials of running too hard, pitching a no-hitter or shooting too
many hoops, are better prepared. With a reusable ice pack in hand
and knowledge of R.I.C.E., every warrior can triumph over pain.
Disclaimer: This information is not intended as a substitute for
professional medical treatment or consultation. Always consult with
your physician in the event of a serious injury.
About the Author: Louise Roach is a health and fitness editor,
marketing specialist, and product development consultant. She helps
others find pain relief through the use of SnowPack reusable,
chemical-free ice packs, the SnowPack SportCover and SnowPack Body-n-Ice Kits.