Getting over sprains and bruises

madcow393 · #1 07-11-2005, 11:01 PM

Since I currently have a sprained/bruised wrist (the doctors never could agree on which it was) I thought I'd give some input on the subject. I was talking with a guy at my local gym who is a trainer that is very farmiliar with motocross. I know some of this stuff is obvious but I just thought it might be good to soud off on. He kind of had an informal list of the best things to do:
-Ice it every day (I know this seems so old school that most don't even bother but trust me from personel expirence it works. I ice it for 30min a day it if feels alot better.)
-Keep it moving (Don't just let it sit, if you have a removeble cast like me then take it off whenever possible and try and move it. Roll it around and try and take it to the limit of its movement. It may hurt a bit but it'll get better as long as you take it easy and do a little bit more every time.)
-Don't stress it (Okay, duh, I know. But too many people try to put too much weight on the wrist or joint too soon, and yes I am guilty of this. Just relax and try to let your other hand take over for a while.)

Just throwing in some advice I've learned from going through it (and better me than you right?)

ShaneRider · #2 07-12-2005, 12:16 AM

Good stuff man! Iceing is what I have had the best luck with, it does wonders.

MWV46 · #3 07-12-2005, 05:36 AM

I'm no doctor or trainer but thats how I have always treated an injury of that type. Your right on with the icing. I have lower back problems sometimes and everyone always offers for me to come sit in their hot tub. And thats the wrong thing to do, heat inflames the muscles causing a tighter pull, while ice reduces swelling. Heat will loosen it up and make it feel good temporarily but it won't heal as fast.

madcow393 · #4 07-12-2005, 08:42 PM

I'm glad you said that about the hot tubs. It hadn't really occured to me but it makes sense now that you say it.

**Keetoman393** · #5 07-12-2005, 08:45 PM

Actually a good combination of the heat and ice will do wonders.

madcow393 · #6 07-12-2005, 09:09 PM

Do you mind expanding on that a bit more Keeto?

Dirtjump9 · #7 07-12-2005, 09:10 PM

Yep, keep icing it! Rule of thumb: Follow the RICE treatment.
R - Rest
I - Ice
C - Compression
E - Elevation

That will dramatically help reduce the swelling and help the injury heal faster. I sprained my right ankle on my BMX bike a few months ago and it was pretty bad. I still have chronic ankle pain and a slight loss of extension. I really should see a doctor soon for a follow-up exam on it. Don't overuse the injured joint or you'll end up like me with lots of pain for a while after the initial injury.

**Keetoman393** · #8 07-12-2005, 09:20 PM

If you keep ice on it all the time, you restrict blood flow, which is carrying the nutrients to heal the injury quicker. My doc told me to alternate ice with heating pad and it was relaxed and the swelling was kept minimal.

madcow393 · #9 07-12-2005, 09:22 PM

Dirtjump- I like the R.I.C.E. thing it's a handy way to rember what to do.

Keeto- Thanks for the info, how long did you apply heat to whatever it was you injured?

**Keetoman393** · #10 07-12-2005, 09:26 PM

he doc told me 15 minutes of each, then nothing for 30 minutes. Worked great on my knees and lower back.

ridered2 · #11 07-12-2005, 10:27 PM

i have a bad neck and sometimes it will lock up on me it cracks wen i move it sometimes. what do you think i should do about this? i got a lighter helmet thinking that might be it but its not.

madcow393 · #12 07-12-2005, 10:37 PM

Man that sounds bad. I think you should see a chyropractor (sp?) about it. And in the future I recomend some sort of neck doughnut.

ridered2 · #13 07-12-2005, 10:51 PM

yeah i was think about one of those neck things.

ShaneRider · #14 07-12-2005, 11:41 PM

Quote:

Originally Posted by Dirtjump9

Yep, keep icing it! Rule of thumb: Follow the RICE treatment.
R - Rest
I - Ice
C - Compression
E - Elevation

The RICE method is the best!

04whyzee · #15 04-19-2006, 05:44 PM

Quote:

Originally Posted by ridered2

i have a bad neck and sometimes it will lock up on me it cracks wen i move it sometimes. what do you think i should do about this? i got a lighter helmet thinking that might be it but its not.

I have the same problem, I have found that stretching your neck greatly reduces the occurence of this. I too tried a lighter helmet, and have been wearing a neck nut for 2 years, neither of which improved the condition. Stretching my neck daily is the only way I have been able to reduce the amount of popping in my neck. Start by putting your hands behind your head and pushing forward and down trying to push your chin into your chest. Hold for at least 10 secs then switch to a left stretch, trying to put your ear on your shoulder, with you hands still behind your head, hold 10 seconds, then go to the right side. Now do complete circles with your neck, going from your chin on your chest, to your ear on your shoulder, and back around again 10-15 times. Then repeat the first stretching exercise. Now place your hands behind your head again and this time put your chin into your neck and lean over like you are going to try to touch your toes. The farther your lean over, the lower it will stretch on you back, until you are bent completely over and feel the burn almost in your glutes. This will stretch the entire spine and really help alleviate the pain you are describing.