Injury Rehab - Your 4-Step Guide to Injury Recovery

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uch! Does that hurt?

Injury rehab is painless with your 4-step guide to injury recovery.

Injury Rehab... why you need RICE in your injury recovery diet

RICE is the simplest and most efficient remedy for a host of sports injuries, yet many athletes - and in particular, your typical muscle building trainee - fail to use it.

What does this mean to you?

  • Injuries refuse to heal
  • Persistent aches and pains
  • MORE injuries
  • Can no longer exercise or train

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Indeed, by disregarding this valuable injury rehabilitation aid, you put your health at risk.

So what is RICE and how can it help you?

RICE stands for Rest, Ice, Compression and Elevation, and together they help to reduce swelling and restrict the spread of bruising, both of which can slow the healing process...

By removing these roadblocks, the natural healing process can begin.

Moreover, this healing process starts IMMEDIATELY which means less time away from the gym, and less time spent in recovery.

Ready to follow doctor's orders?

Practice the following injury recovery aid, and you guarantee a speedy return to health and fitness.

Photo courtesy of Jaune d'eau

RICE - 4 Steps to Injury Recovery

    1. Rest!

    Do NOT work through the pain. Your rehab begins immediately by not stressing the injury any further.

    Following injury, the first 6 hours are vital in your recovery. Furthermore, most injuries require 48 hours before mobilization should start. If you try to move the injured part too soon, the scar tissue tends to thicken, and you risk further injury.

    Also, fuel your rehab by making muscle building foods an important part of your rehab and recovery.

    2. Ice.

    Apply ice pack (or cold water if ice is not available) to injured area for 5-10 minutes every hour for the first 48 hours. This simple remedy reduces the bleeding from torn blood vessels thus aiding recovery.

    Important warning: DO NOT apply ice directly to the injured part, or leave the ice pack on for too long. If you do, you run the risk of ice burns or possible nerve damage.

    For more, see First Aid Kit... your 3 stage injury kit

    3. Compression.

    To control swelling, bandage the injured area FIRMLY. However, do NOT bandage the area too tightly. Instead, always be prepared to adjust the tightness as necessary.

    4. Elevation.

    This final injury recovery step allows blood to flow towards the heart and AWAY from the injured part.

    For example, with an injured ankle, raise your leg on an office chair. Do THIS, and you reduce the pressure of fluid on the injured area. While practicing this final step, consider using muscle building supplements to further aid rehabilitation.

      RICE Injury Rehab Tip:

      Combine all 4 Steps together.

      Bandage the injured area, and with an ice pack in place, elevate the injured part for a timed 5-10 minutes.

      By combining ALL 4 steps, you Rest, Ice, Compress, AND Elevate!

    In Summary

    Injury rehab is painless with your 4-step guide to injury recovery, so why not put some RICE in your diet today!

    For more injury tips, see Injury Prevention - Your 3 Rules to Avoid Injury

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