Healthy B.P.M.

We’ve all heard of weekend warriors. At some point geeked up by our new quest for fitness we may have been one. Don’t be fooled by the weekend part of the moniker. Overdoing it can occur any day of the week. Lured in by the thought of if some is ok more must be better, we get in over our heads. Part of this syndrome is also impatience. Who really wants to wait six weeks or six months for results?

Slow and Steady
No matter your level of enthusiasm or fitness experience, injuries are a fact of life. That doesn’t mean you don’t take precautions, and be prepared; it means you should be aware of what’s going on in your body and in your environment. So what does a fitness newbie or veteran do?
If you’re a newbie, check with your primary care physician to make sure you are ready for a fitness plan. Prior or existing health conditions may prevent you from doing certain activities.
Make sure you have the appropriate equipment. A helmet is a good idea if you’re riding a bike. Jogging in slippers is so not a good idea. Most sports also require protective gear and if you’re working out in a gym, pay attention to the condition of the equipment.
I know you’re all fired up and ready to roll, however a warm-up is good insurance. It prepares the body for the activity to come. If you’ve been away from your selected activity for a while don’t think you can pick up right where you left off. Ease your way back into it. At the other end of the spectrum, cooling down after a workout is equally important to restore your body to it’s resting state.

Sprains,Strains and Other InjuriesHere’s a quick first aid lesson. A sprain is tissue damage to a ligament. Most commonly we hear of sprained ankles. A strain is tissue damage to a tendon. This injury may require physical therapy for proper healing. Bone fractures come in different degrees and some can even go unnoticed. If you have a concussion I think you’ll know it right away. This is an injury to the brain itself and doesn’t always result in unconsciousness.

Put Some R.I.C.E on it
No not the kind that’s good with gravy on it. R.I.C.E is an acronym for the treatment of acute injuries, which includes most sprains and strains.

R- Rest. This depends on the location and extent of the injury and should allow enough time for repairing the injured tissue.
I- Ice. Applying ice or a cold compress constricts the blood vessels and reduces swelling. Never apply ice directly to the skin. This could cause further damage. Gel packs, ice in a zippered bag, chemical packs and even frozen produce all serve the purpose. Ice is applied for 20 minutes followed by 40 minutes of rest.
C- Compression. An Ace bandage is the norm, however my mom used to make a pretty good one out of torn sheets and panty-house. Hey she was resourceful!!! Take care to make sure the area isn’t wrapped too tight. Cutting off your circulation isn’t the goal.
E- Elevation. Elevating the injured body part is also used to limit swelling. Raising an injured extremity above the heart utilizes gravity to help reduce the swelling.

There you have it. Go forth, slowly and get that healthy body.