Injuries can demotivate you when you first start or resume exercise. Going through sprains, ruptures of ligaments or tendons and meniscal tears, are common places of frequent injuries related to sports and conditioning, however with adequate treatment and care in the most proper way, we can return to our day-to-day activities. The recommendations to avoid this by the orthopedist César Torres, collaborator of Actimove .
Consider this to avoid injury
Repose: Before beginning this recovery process it is important to temporarily stop any training, as well as other daily activities that may represent an effort for the affected area.
Apply ice: It is recommended to put a cold compress on the area for 20 minutes and repeat this process four to eight times a day. For this you can use a conventional ice bag or a plastic bag filled with crushed ice wrapped in a towel.
Use of wrist braces, knee braces and anklets: These products will undoubtedly become your allies for a life on the move. Using any of them when performing physical activity is of great benefit, since they support the joints, avoiding sudden or sudden movements that can result in injury. When looking for these products, make sure they are not neoprene or latex, as they could cause skin irritations if they are.
Elevation and immobilization: It is advisable to put the injured area on a pillow and make sure that it is at a higher level than the heart. On the other hand, immobilizing the affected area helps prevent further damage to the injury, for this, slings, splints, casts and leg immobilizers can be used.
Compression: Compression on the painful area is important to help reduce inflammation, achieve an improvement in the circulatory level and increase the temperature of the affected area, which is coupled with improving the confidence of the patient when it comes to a minor injury.