Whenever you participate in a rigorous exercise program, such as boxing, you can count on getting a few muscle strains and some bumps and bruises along the way. Here are some tips on taking care of yourself that will help you stay on track.
If and when you sustain a small injury remember the letters I.C.E. which means; Ice, Compression and Elevation. The first thing you should do is keep it compressed. The initial goal is to reduce swelling and inflation. Keeping a firm compression (wrap) on the injury will help minimize swelling.
The next thing you should is to apply a bag of ice to the injured area for 20 minutes at a time. You should continue to apply the ice, 20 minutes on and 20-minutes off for as along and often as you can over the next few days. Keep the injury elevated above your heart when possible. If you do these three things, you will reduce the swelling and minimize the recovery time.
When you are ready to resume exercise, make sure you warm up the affected area. You may apply heat to the area to help stimulate blood flow. Immediately after working out, reapply ice for a period of time. Repeat this process before and after workouts until your injury is gone.
Of course, it is always best to see a doctor if you believe your injury is more than a simple one or continues without improvement.
Stay healthy and we’ll see you in class.