What to do if you ping something training

0 comments / Posted on by Andrew Jansen

What to do if you ping something training

Apparently, when we weren't looking RICE, like we were taught as kids has been largely disproved, or is at least not the generally recommended method.

RICE, for those who weren't listening in PE class was Rest, Ice, Compression and Elevation. Modern researchers states this opposes the three phases of healing - inflammation, repair and remodel.

To save you reading the blog if you like, the current model is to reduce load then reload. Allow inflammation and allow your body to tell you how fast to come back (no set resting date).

 

 

So what are we supposed to do?

 

The above is as good as any of the proposed acronyms (its somewhat hilarious that you have to replace RICE with another acronyms). Its research is here

Its seems like my high school rugby coach saying 'tape it and get out there' was closer to modern science than ice and rest.

 

Why Change

Ice and Ibropfofen lower circulation and inflammation. There is little (close to none that isn't opposed) that ice does anything but act as a partial pain killer.

There is lots and lots of research that in interrupts the healing process.

Although rest was the prior advice, in most research, acute soft tissue injuries show improvement via movement.  Load is actually beneficial.

 

Whats the bottom line

The plan is Reduce Load and then Reload. Your high school PE teacher probably says 'gets some blood in there'.

In real life, I pulled a lat right at armpit insertion, doing deadlifts. This has been a recurring annoyance while practising long arms - and it occurs due to a injury that was caused outside of powerlifting.

Long boring story short, my scap sucks and a lack of focus and I literally can hear the pop of my lat insertion.

This normally takes me out for at least a month (normally I'll ice it for days and take Voltaren). 

Instead, after the pop, I sat on a stationary bike to keep warm, and every twenty minutes tried to get some sort of range. Surprisingly, I could get some mobility by the end of a few hours and could do some lat rows with a 10 with only some level of pain.

I'm happy to report that normally second day I'm in agony, and today its only tiny discomfort. This is far from a real science experiment (maybe it was only a tiny injury this time) but its interesting nonetheless.

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