September 24, 2007

DID YOU KNOW that you should warm up BEFORE stretching? Stretching cold muscles can injure them. Warming up prepares you for exercise by gradually increasing your heart rate and blood flow, raising the temperature of muscles, and improving muscle function. It may also decrease the chance of sports injury. I suggest you walk around or on a treadmill for just two minutes prior to exercise and/or stretching. AND the no pain, no gain statement is false. Exercise can occasionally be hard to do, BUT pain is generally a sign of injury or overuse. Studies confirm the benefits of moderate and consistant exercise programs AND remember to leave 48 hours of rest between same muscle group workouts when using weights. ALSO if you are on any medication check with your doctor before you make any drastic changes to your diet and/or begin an exercise program. And be aware that over-the-counter medications and herbs may interact with a prescription medication.

Don't Stretch an Injury The initial stages of a soft tissue injury, like a muscle strain or ligament sprain, is NOT the time to start stretching. The immediate treatment of any soft tissue injury is vital and proper treatment in the initial stages will go a long way towards a full recovery later. Without a doubt, the most effective, initial treatment for muscle strains and ligament sprains is the R.I.C.E.R. regime. This involves the application of (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a (R) referral for appropriate medical treatment. Where the R.I.C.E.R. regime has been used immediately after the occurrence of an injury, it has been shown to significantly reduce recovery time. R.I.C.E.R. forms the first, and perhaps most important stage of injury rehabilitation, providing the early base for the complete recovery of injury.
(The Stretching & Sports Injury Newsletter.)

For comments, questions or suggestions . . . please email Allen