Injuries Make You Stronger
Injuries happen, how you handle them is what makes you great.
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June 07, 2023 13:09 •
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Health
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Leading an active lifestyle is a great way to stay healthy and fit. However, it also means that injuries are inevitable. Whether you are a professional athlete or a weekend warrior, you are bound to hurt yourself at some point. When an injury happens, it can be tough, you need to know what to do next. Many thoughts and emotions race through your mind, but the actions you take can have a significant impact on your recovery path.
Use MOVE not RICE:
- Movement, not rest.
- Options: offer other options for cross training.
- Vary rehabilitation with strength, balance and agility drills.
- Ease back to activity early for emotional strength.
Gone are the days of the RICE method (Rest, Ice, Compression, Elevation) as the primary approach to treating injuries. Recent research has shown that this approach is not always effective. The doctor who originally coined the term RICE has even retracted his statement.
Dr. Gabe Mirkin, the DR. who coined RICE, even wrote the foreword to Gary Reinl’s second edition of “Iced! The Illusionary Treatment Option”, and offered his revised opinion on the protocol he created;
Subsequent research shows that rest and ice can actually delay recovery. Mild movement helps tissue to heal faster, and the application of cold suppresses the immune responses that start and hasten recovery. Icing does help suppress pain, but athletes are usually far more interested in returning as quickly as possible to the playing field. So, today, RICE is not the preferred treatment for an acute athletic injury (36).
The MOVE method emphasizes the importance of movement and increasing blood flow to the injured area as soon as possible for optimal healing.
The MOVE method involves protecting the injured area from further damage, avoiding anti-inflammatory drugs that can hinder the healing process, compressing the affected area to reduce swelling, and elevating the injured area to improve blood flow. This approach not only helps reduce pain and inflammation but also promotes faster recovery.
In addition to MOVE, incorporating cross training activities into your routine can help you stay active while allowing the injured area to heal. There are various cross training options available, such as swimming, cycling, and yoga, that can help maintain your fitness level and prevent boredom from doing the same activities repeatedly.
As you begin to recover, it's also important to include strength, balance, and agility drills in your rehabilitation plan. These exercises can help improve your overall fitness and prevent future injuries by strengthening the surrounding muscles and improving coordination.
Overall, the MOVE method is a more effective way to treat injuries than the old RICE method. By incorporating cross training activities and incorporating strength, balance, and agility drills, you can not only recover from your injury but also improve your overall fitness and prevent future injuries. Remember to take care of yourself emotionally and mentally as well and listen to your body as you recover.
Once you have accepted that your injury is serious and taken the appropriate steps to rehabilitate, you can start focusing on your recovery. Willpower, discipline, and determination are essential to healing. While it's normal to feel disappointed at first, your ability to get back up, reassess, and make a plan to improve is what will benefit you in the long run.
It's important to note that everyone's recovery path is different. While some injuries may heal quickly with rest and rehabilitation, others may require surgery or long-term care. It's important, if possible, to work with your healthcare professional to develop a plan that is tailored to your specific injury and recovery needs. If you are unable to do that, their are plenty of resources online to help guide you. However, going this route, you must do a little extra leg work to make sure that the treatment is correct for your injury.
In addition to working with healthcare professionals, use the tools available to you to get back on your feet. We live in a digital age, so take advantage of the internet, local libraries, or social media. However, it's important to make sure the advice you receive is sound and backed by professionals in the field. With the current advancements in GTP language models, seeking advice from these models is not a bad idea for common injuries like sprains, bruises, and tears.
When seeking advice from digital sources, it's important to keep in mind that not all information is created equal. There is a lot of misinformation on the internet, and not all sources are reliable. It's important to look for reputable sources and seek advice from professionals in the field. For example, if you have a knee injury, it's best to seek advice from a physical therapist or orthopedic surgeon rather than relying on advice from social media influencer.
An example from chatgtp regarding sprained ankle:
Question: I sprained my ankle, what should I do? I want to get back to being active as soon as possible.
Response:
I'm sorry to hear that you sprained your ankle. Here are some steps you can take to help speed up your recovery and get back to your regular activities:
Rest and protect your ankle: As soon as possible, rest your ankle and avoid putting weight on it. Use crutches if necessary. Protect your ankle by wearing an ankle brace or compression wrap to help reduce swelling.
Ice your ankle: Apply ice to your ankle for 15-20 minutes every few hours for the first 48-72 hours after the injury. This can help reduce swelling and pain.
Elevate your ankle: Raise your ankle above your heart whenever possible to help reduce swelling.
Take pain medication: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help manage pain and reduce inflammation.
Start gentle exercises: Once your ankle begins to feel better, start doing gentle exercises such as ankle rotations and toe curls. This can help improve flexibility and reduce the risk of stiffness.
Gradually return to activity: Once your ankle is feeling better, start gradually returning to your regular activities. Start with low-impact activities such as swimming or cycling before gradually increasing the intensity of your exercise routine.
If your ankle is not feeling better after a few days, or if you experience severe pain, swelling, or bruising, it's important to see a doctor or a physical therapist for further evaluation and treatment.
It's important to note that while physical recovery is important, emotional and mental strength are just as vital to the healing process. Dealing with an injury can be frustrating, and it's normal to feel down or anxious. However, it's essential to stay positive and keep a good attitude. Easing back into physical activity early can help improve your emotional and mental well-being while also promoting faster physical recovery. With that in mind, it's essential to listen to your body and take things slow. Pushing yourself too hard can lead to re-injury or a longer recovery time. Your body needs time to heal, and it's important to give yourself that time.
In conclusion, injuries are a part of leading an active lifestyle. When an injury happens, it's important to take the appropriate steps to rehabilitate and focus on your recovery. The MOVE method is a more effective way to treat injuries than the traditional RICE method.