Why R.I.C.E.?

Written by Louise Roach


Continued from page 1

How long should ice be applied while practicing R.I.C.E. for it to be effective? There are four levels of cold felt byrepparttar skin: coldness; a prickly or burning sensation; a feeling of aching pain; and finally a lack of sensation or numbness. Whenrepparttar 115248 area feels numb, icing should be discontinued. The skin should return to normal body temperature before icing again. Usually numbness can be achieved in 10 to 20 minutes. Never apply ice for more than 30 minutes at a time or tissue damage may occur.

It is generally recommended to practice R.I.C.E. at intervals of 4 to 6 hours for up to 48 hours after an injury. Heat treatments are appropriate for some injuries, but should only be considered after inflammation has receded, approximately 72 hours after an injury. Ifrepparttar 115249 body part does not respond to R.I.C.E. therapy within 48 hours, it would be wise to consult your health care provider inrepparttar 115250 event a serious injury has occurred such as internal bleeding or a broken bone.

For minor injuries, use R.I.C.E. instead of plain ice!

This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician inrepparttar 115251 event of a serious injury.

Louise Roach is the editor of an on-line health and fitness newsletter. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. For more information visit: http://www.snowpackusa.com or NewsFlash*SnowPack at: http://home.netcom.com/~newsflash.


The Baby Boomer Athlete: Prevention and Treatment of Minor Injuries

Written by Louise Roach


Continued from page 1

Add strength training to your weekly routine. Stronger muscles mean better joints and a more energized body.

Create a workout program with balance. Combine stretching, strength training and cardiovascular exercises to keep your body in balance.

Use R.I.C.E. If pain does creep into your body after an activity, userepparttar technique of R.I.C.E. immediately to reduce inflammation. Never use heat inrepparttar 115247 first 48 to 72 hours after an injury occurs, as this will increase swelling and bruising. Rest-Ice-Compression-Elevation can makerepparttar 115248 difference in a fast, effective recovery from a sprain or strain.

Try massage. For tight, stressed muscles, massage therapy can be a relaxing and helpful treatment for minor pain. Self-message is easy to do on legs, ankles and feet.

Give cognitive behavior therapy a go. This therapy works onrepparttar 115249 concept that you can reprogram your mind to increase performance or decrease pain triggers, incorporating relaxation and other visualization techniques. Professional athletes have been using it for some time to rehearse a perfect performance in their mind before an event.

Physical activity may produce its own set of challenges for Baby Boomers. But inactivity itself is a threat to health. A sedentary lifestyle is associated with an increased risk of diabetes, high blood pressure, heart disease, osteoporosis, stroke and some cancers. Regular physical exercise helps Boomers strengthen muscles, which in turn stabilizes joints, increases flexibility and keeps age-related diseases at bay. Better to be a buff Baby Boomer than a middle-age couch potato!

This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician inrepparttar 115250 event of a serious injury.



Louise Roach is the editor of an on-line health and fitness newsletter. She has been instrumental in the development of SnowPack, a patented cold therapy that exhibits the same qualities as ice. For more information visit: http://www.snowpackusa.com or NewsFlash*SnowPack at: http://home.netcom.com/~newsflash.


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