Enduring Injuries With The Butcher's Dog

Butcher's Dog! Regular outdoor fitness tips from the canine on creatine. Cold wet nose and glossy coat guaranteed. Dealing With Injuries We're not talking serious ice axe through the knee stuff here, just muscle strains and tears, sprains and strains, the sort of things that happen walking and scrambling and leave you a limping shadow of what you were. If you feel something let go or, for example, stumble and sprain your ankle, the first decision you need to make is whether you can continue under your own steam or with help from others, if you can't, it's a mountain rescue situation. In an ideal state, in the gym for example, you'd simply stop, however in some outdoors situations, it may actually be better to keep moving at a reduced pace to prevent the injury from stiffening up. Medics might not like the idea, but it may get you off the hill, though there's a chance that you may worsen the injury slightly in the process. The Traditional Treatment - RICE With most injuries to soft tissue -muscles, ligaments, tendons - there's swelling and tenderness as the damaged tissue releases fluid which the body can't dissipate with normal muscular contraction. Traditionally the answer has been RICE standing for Rest / Ice / Compression and Elevation. In simple terms that means resting the injured area. Ice packs or frozen peas are a good domestic substitute, should never be applied directly to the skin where they can cause damage, wrap with a wet towel and apply either hourly or two-hourly. There's no set time for application, but remember with numb skin you may not feel pain, so don't over do it, 10 to 20 minutes is about right for most people. The ice will help to control the swelling for the first couple of days as will an elasticated compression bandage and elevating the injured area above your heart to help excess fluid to dissipate. The New Approach - MEAT MEAT stands for Movement / Exercise / Analgesics and Treatment. It's actually complimentary to 'RICE' and the next step towards rehabilitation. The idea is that gentle movement and relevant exercise helps keep the damaged area mobile and exercise - it can be isometric - promotes blood flow to the area and helps healing. Analgesics - Ibuprofen is the most obvious choice - help to reduce inflamation at the injury site as well as relieving pain and can be used as soon as injury strikes. Finally treatment can be anything from sports massage through to physio and ultrasound form professional specialists, the aim is to rehabilitate the tissues into pre-injury condition and prevent them from becoming a chronic problem. Get the rehab right and you'll live to walk or climb another day. If you have any doubts, consult a health professional. Yours barkingly Woof! The Butcher's Dog