How To Properly Ice A Running Injury
After long periods of running outdoors on different terrain
, or even extended running on a treadmill, you can injure joints and muscles from overuse. If you experience pain in your muscles and joints, you must be sure to treat the injury as soon as possible to avoid any more serious strain.Small aches and discomfort can hinder you from being able to perform at your best level and progress in your fitness and workouts. The best way to treat these issues and prevent them from getting worse is by treating them with ice.
Ice is a proven way to reduce inflammation and irritation in the legs. When muscles are injured or strained, they become swollen and inflamed. This trauma causes strain and discomfort in the body and makes it harder for you to run and work out.
Whether you have experienced a small injury or deal with a chronic issue, be sure to ice the area immediately after you run. This will decrease any swelling you may experience and inhibit the healing process.
It also prevents your body from creating lactic acid in these regions. This type of acid, when settled deep within the tissues of the legs, causes soreness and temporarily decreases your flexibility.
You must be sure to allow adequate time for the curing of the ache. If you chill the area for too short of a span of time, you will only cool your skin and not the underlying tissues that need help.
Also, be careful of cooling the area for too long. Any more than twenty minutes, and you could risk getting frostbite, especially if using the ice directly without a covering of a towel or fabric.
If your skin appears reddish in tone, you may be getting too close. Once your skin feels numb, remove the treatment.
This process should only be performed for fifteen or twenty minutes. Any less than twenty minutes is too short to have any effect, whereas any more than that span of time and you could risk injuring yourself more than before.
You should be performing this type of treatment multiple times a day for a few days after you notice discomfort. The natural instinct is to stop icing after one or two times.
You should do so five times a day; also, set aside at least forty five minute breaks in between the applications each time. The lower you keep the temperature of the muscles, the less inflammation there will be and the less irritation you will experience.
Though it is extremely important to use ice in the treatment of aching muscles, there are definitely ways of misusing it. It is absolutely necessary that you refrain from applying it before you run or take part in sports or other activities.
The cold will numb your muscles, which will prevent the correct signals from reaching your brain regarding pain. If you are unable to notice pain in the injured regions because of the numbness, there is a great possibility that you will hurt yourself even more.
Always pay attention when you are icing regions of your body. Be careful not to do so for too long of a time or in areas that are already healthy and do not need treatment.
There are many different methods of icing your sore and aching body. If you are lacking in funds or resources, a great options is to utilize a bag of frozen peas.
These are easily conformable to the areas of the legs that you need to treat and are cheap. The only drawback is that you will need to find a means of attaching it, whether by bandage, cloth, or tape.
You can also make homemade ice packs using water and plastic bags. Fill them up about three-fourths full and stick them in the freezer over night.
These are reusable and simple to make and keep on hand. However, they are not as moldable as a bag of peas or frozen gel and may be difficult to attach to the body.
If you wish for ease and the ability to shape it into something that will hug the contours of the leg where you need it, use instant cold packs that are filled with chilled gel. Icing injuries is extremely beneficial and can save you from inactivity due to pain during exercise.
by: Ronald Pedactor Auto Mechanics Curriculum: Preparing For The Job Of The Future Car And Home Insurance Policy Quotes - A Comprehensive Review On Savings Pickup Trucks The Best Way To Meet Trucking Needs Hyundai Hybrid Sonata : A Fresh Look Car Insurance Quotes, How To Get Lower Rates Auto Loan Option For Poor Credit People Maryland Prince George County Manslaughter Automobile Reckless Negligent Driving Lawyers Attorneys Why Apply For Car Insurance? If you have an Injury Contact an Injury Attorney Palm Beach Lower Down Your Car Insurance Bill Having your Changed Car Covered by Insurance Tips For Getting Approved For Student Auto Financing Automotive Lift Status And Select Precautions