Training Programs

Attached are your training and nutritional protocols for next week – please review each day’s notes and associated video links.

How to Control Swelling and Inflammation   

If you are experiencing extended days of muscle soreness or feeling a particular area of tenderness (potentially a future muscle tear), refrain from defaulting to aspirin and non-steroidal anti-inflammatory drugs (NSAID’S).  NSAID’S may trigger adverse side effects like upset stomach, nausea, internal bleeding and ulcers.  Natural alternatives to muscle soreness and interrupting the  muscle spasm cycle (pain-spasm-pain cycle) can be outlined in a concept referred to as the RICE methodology.

Doing the R.I.C.E thing

For any acute injury (an injury that is 48 hours or less old) use ice and not heat to reduce the inflammation.  After an injury is incurred, the damaged area bleeds internally and externally along with becoming inflamed.  Ice constricts the blood vessels which reduces the swelling process and speeds up healing.  Heat on the other hand, invokes vasodilation (opening) of the blood vessels which can increase the inflammation process and encourage internal bleeding.  To help facilitate the healing process within the first 48 hours of an incurred injury, apply the RICE process.

Rest and Active Recovery

Resting the body for the first 24-48 hours allows the body to dedicate 100% of its energy to the healing process.  After 48 hours, incorporate low impact – active movement to encourage fresh oxygenated blood flow and nutrients to facilitate the repairing of the damaged tissue and associated tissue.

Ice

As mentioned above, using ice will help control swelling.  Using anything from a frozen bag of corn or peas to the sophisticated gel packs, apply direct cold to the trauma area for 15-20 minutes (no longer) with a thin cloth between your skin and the ice to avoid burning your skin.   Cycle between ice for 20 minutes and then let the tissue warm up with the air temperature for 20 minutes.  Cycle through this as many times as logistically possible throughout the day.

Compression

Limit the swelling process by wrapping the traumatized area with ACE bandage.  If you feel any negative sensations like numbness, tingling, enhanced pain or swelling, you have the compression too tight.

Elevation

Whenever logistically possible, raise the injured area above your heart to help reduce the swelling.  If you can’t get the injured area above your heart, just make an effort to elevate the injured body part above it’s normal area.  For example, if you have inured your knee, it is nearly impossible to get your knee above your heart without laying down – not very realistic at work or school.  In this situation, just getting your feet up on a desk to elevate your knee higher than normal will have a positive effect on your knee’s swelling.

Implementing Heat into the Inflammation Controlling Process

After 48 hours and clear indications that the swelling is under control, toggle between ice for 10 minutes and 10 minutes of heat. Here is a short video that will explain why Contrast Therapy (the use of cold and heat) works so effectively.

Analgesic Gel

These  gels work by creating vasodilation (opening) of the blood vessels with specific combinations of ingredients.  If you choose to use these gels, remember to wipe the gel off before going to bed.  As you sleep, your body’s core temperature drops.  When there is gel on your skin and you have moving air over the gelled area (because of a fan or air conditioner), it will actually cause your gel treated area to tighten up because of the cooling effects of the gel.

Soft Tissue and Trigger Point Therapy

If you are struggling with limited range of motion (i.e. bad flexibility), your risk of injury runs quite high.  Whether it is because of bad biomechanics, overtraining, being dehydrated or impact related, having optimum range of motion can keep you off of the injured list.  Click here for some stretches and trigger point therapies that you can implement daily.

Understanding how to handle acute injures, another tool to help you Work Smart, Not Hard and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches and Staff

Thought for the week:

“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.”
-Brian Tracy