For many of us, life has felt increasingly stressful in recent years. I see many people outside enjoying the fresh air to clear their minds of worry and stress. I personally committed myself to walk 5 miles a day, but it led to muscle fatigue and strain. The temptation to ignore it and push through was strong for me, and I know I’m not alone. Ideally, finding a way to keep the momentum of exercising, while also working through muscle fatigue and strain without overdoing it is the best approach. Chair massage can also help ease sore muscles when starting a new exercise routine.
Some of us ignore the pain, and after a bit of “rest”, hop back up and act like their muscle are as good as new. But not having the proper rest and recovery can worsen your injury; it could turn a simple wrong turn into chronic pain, or it could make an injury even more severe and cause permanent damage. Many don’t know what is the correct response to injury from exercise, and are unsure of what they should do next. So, what should you do?
First of all, right after the injury occurs, immediate first aid is important in the acute phase. This can be completed by following the R.I.C.E. formula for recovery:
“R” stands for resting. Resting the affected area significantly depletes the chance of further injury and reduces the strain on the joint in pain. Not only will rest help with the initial sharp pain, but it can also save you weeks to months of further recovery by not stressing the injured muscle more.
“I” stands for ice. Placing ice on the injury slows blood flow to the area, and therefore allows for less swelling and (in cases of open wounds) bleeding. Ice can also help to reduce pain and inflammation.
“C” represents compression. Compression means wrapping the area of injury so that it has extra support. Compressing the damaged area also reduces swelling in the hurt area and holds muscles and joints in their place, which can prevent further injury when in motion.
“E” stands for elevation. Once resting, wrapped, and iced, place the injured area above the level of your heart so that your heart is forced to pump blood upwards. This also reduces blood flow to the damaged area, as well as swelling and inflammation.
Within the last few years, alternative methods of injury recovery have also been suggested, such as the MEAT recovery method.
MEAT stands for:
- Movement. Gentle movement during recovery encourages blood flow to your injured tissues to promote healing. Let pain be your guide as to how much movement is too much, too soon.
- Exercise. As you start to heal, you may begin to introduce specific, controlled exercises to help rehabilitate your injury. A physical therapist can show you what to do and how.
- Analgesia. Analgesics are pain relievers. You may need to continue to use pain relievers during your recovery to allow for enough healthy movement. Follow your healthcare provider’s advice.
- Therapy. Therapy encompasses the many long-term treatments you may need to fully recover from an injury. Your provider might recommend orthotics, bodywork, or other modalities.
Treat your muscles well and make sure that you handle your injuries with the proper care, which could prevent further damage and ease the pain.
Do you have muscle pain? Do many people in your office suffer from muscle injuries or general tightness? Did you know that a mobile chair massage is an excellent form of treatment for joint inflammation and muscle irritation?
Please consider Corporate Massage Kneads mobile chair massage servicces, and schedule an appointment today for your office. Not only will we bring relaxation into your office environment, but we will also be a wonderful treat to your workspace that everyone “kneads.” Contact Janet Constantino!
Start your wellness program WITH EASE by contacting us here!
Source: http://www.toyourhealth.com/mpacms/tyh/article.php?id=1177&pagenumber=2
Source: https://my.clevelandclinic.org/health/treatments/rice-method
