Cycling Injuries and Treatment for Pulled Muscles
A guide to cutting your recovery time by days, if not weeks.
I recommend that people use their own judgement when applying ice to themselves. For some people, 20 minutes is way too much. For others, especially well conditioned athletes, they can leave ice on for up to an hour at a time. The individual should make the decision as to how long the ice should stay on.
My personal recommendation is that people should apply ice for as long as it is comfortable. Obviously, there will be a slight discomfort from the cold, but as soon as pain or excessive discomfort is experienced, it's time to remove the ice. It's much better to apply ice for 3 to 5 minutes a couple of time an hour, than not at all.
C: (compression) Compression actually achieves two things. Firstly, it helps to reduce both the bleeding and swelling around the injured area, and secondly, it provides support for the injured area. Simply use a wide, firm, elastic, compression bandage to cover the injured part. Make sure you bandage both above and below the injured area.
E: (elevation) Simply raise the injured area above the level of the heart at all possible times. This will further help to reduce the bleeding and swelling.
R: (referral) If the injury is severe enough, it is important that you consult a professional physical therapist or a qualified sports doctor for an accurate diagnosis of the injury. With an accurate diagnosis, you can then move onto a specific rehabilitation program to further reduce your injury time.
Before we finish up, there are a few things which you must avoid during the first 24 to 72 hours after an injury. Be sure to avoid any form of heat at the injury site. This includes heat lamps, heat creams, spa's, Jacuzzi's and sauna's.
Avoid all movement and massage of the injured area. Also avoid excessive alcohol. All these things will increase the bleeding, swelling and pain of your injury. Avoid them at all costs.
About the author : Brad Walker is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury, subscribe to The Stretching & Sports Injury Report by visiting The Stretching Institute and consider ordering The Stretching Handbook .