At-Home Injury Care and Prevention

At-home care is a fantastic option for athletes. However, it is important to know which treatments to use so that you alleviate the pain rather than aggravate the issue. Here are the guidelines I use for successful at-home care:

Ice: Use ice if you notice swelling, or if your pain is a 6 or greater on a scale of 1-10 for a new injury.

Ice constricts blood vessels to reduce swelling, treat muscle spasms and slow nerve transmission of painful symptoms. If you receive treatment to repair damaged tissue that ends up causing you pain, ask your doctor if they recommend ice.

Apply an ice pack for 15-20 minutes every hour.

Heat: Use heat if you have chronic joint and muscle stiffness.

Heat is the opposite of ice: rather than constrict blood vessels, heat helps increase blood flow and aids flexibility. Sore joints and muscles can show temporary improvement with the application of moist heat or a hot bath. It should help your muscles relax which could also help you sleep better and allow the body to repair itself.

How to do it: Heat a bag filled with beans or a sock with rice in the microwave. When you are catching up on CSI, Glee or the Longhorns apply the heat for 15 to 20 minutes.

TP kits or a foam roller: Use these aids daily- twice a day if you are an athlete. If you don’t have a TP kit, a tennis ball and foam roller will work.

How to do it: The idea is to put pressure on tight areas to get the body to send blood there. Before a workout roll the muscle groups that you will use the most. If going for a run, try the gluteals, low back, hamstrings and quadriceps, IT band, calves and even the arches in your feet.

Stretching: Exercising contracts various muscle groups. Without it, the primary muscles used become tight and the opposing muscles become stretched and weak. This imbalance can cause injury.

How to do it: Stretch when done with your workout and while you are still warm. Never stretch cold! Spend 20 minutes working the muscles you use the most, holding each stretch for 1-2 minutes. If you need some stretching tips that are specific to the exercise you do, please write me Dr. Laurie at lauriebuob@gmail.com or call us at 512.258.4425.

Taking care of ourselves takes time but it will save you from the frustration that comes with injury. Roll your tired muscles while watching the morning news or your favorite shows. You can also try yoga and reap the benefits of strengthened muscles, increased balance and even improved performance in your favorite sports.

Remember Hurt Less, Play More,

Dr. Laurie