Many people have never been educated on how to properly care for a soft tissue injury.

The next time you bruise, sprain, or strain be ready with these four steps.

RICE
When it comes to a soft tissue injury the most common medical advice is R.I.C.E.

Rest
Immediately following an injury, avoid using the affected area. The injury needs time to heal, both immediately, and over the next few hours/days

Ice
Apply ice, not heat. Cold will decrease swelling and pain sensitivity. Apply Ice for 20 minutes at a time with 30 minutes between each application. Make sure not to apply ice directly to the skin. Use a towel as a buffer.

Compression
Using an elastic bandage on the area will also help with swelling. A little swelling is ok, but to much will slow recovery and negatively affect the surrounding area. Make sure the bandage is firm, but not cutting off circulation. If your extremity becomes tingly or you lose sensation remove it immediately.

Elevation
Elevating the affected area will limit excess fluid from pooling around the injury. This is another way to help limit excess swelling.

Medical Attention
If an injury is serious go straight to the ER. If you’re not sure call your Physician.

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Compression · elevation · Ice · Injury · rest · rice · swelling


Compression Clothing and Sleeves are popping up on more and more local athletes these days. I see runners wearing them at 5K races and It makes me laugh. You can usually spot CrossFitters wearing them under their shorts. In most cases they’re worn because it’s fashionable, not for it’s benefits.



Purpose

Compression Sleeves work well in extreme heat or cold weather for thermal regulation. In cold environments they decrease the time it takes to warm up for an event. In hot environments they help wick away moisture to keep you cool while providing significant UV protection. I used Under Armor’s Compression Clothing during MMA training to protect from abrasion.

Research

Most compression sleeves are sold because of their ability to limit muscular oscillation during high velocity movements. They also make claims to increase circulation, decrease swelling, and reduce duration and severity of D.O.M.S. Recent studies show that they do decrease swelling, and reduce muscle oscillation, but their ability to limit perceived muscle soreness is over exaggerated.

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Compression · Recovery · Running · sleeves · socks