If "Grace" is your middle name - Extra Training - Brief Article

Muscle & Fitness/Hers, Feb-March, 2002

Once you get over the embarrassment of falling flat on your face in the middle of the gym, you'll need to take stock of possible injuries and determine what to do next. Will you need to cut back on your training schedule? Should you rest the injury but continue exercising? When is it necessary to stop all sports participation? Lyle J. Micheli, MD, author of the Sports Medicine Bible, offers the following guidelines to help you determine the severity of your injuries, and suggests some first-aid procedures and exercise restrictions.

Mild injuries don't affect performance. Pain is felt only after exercise, and the affected area is not tender to the touch, discolored or swollen.

* Reduce your training schedule and modify activities to take stress off the injury.

* Use the RICE protocol (rest, ice, compression, elevation).

Moderate injuries have some effect on performance. Not only will you feel pain after activity, but the area is mildly sensitive and you may see swelling and discoloration.

* Take an over-the-counter pain medicine.

* Rest the injured area and change your exercise routine to reduce stress in the area.

* Employ the RICE/OTC pain medicine treatments.

* Gradually return to full activity.

Severe injuries hurt all the time and limit daily activities, normal movement and performance. Besides severe swelling and discoloration, any pressure causes intense pain.

* Stop all exercise and sports participation.

* See a sports-medicine physician.

Source: Georgia Tech Sports Medicine & Performance Newsletter