An ‘itis’ is an inflammation. Any condition ended itis is an inflammation of something:
Plantar fasciitis – inflammation of the foot fascia
Bursitis – inflammation of the bursa
Arthritis – inflammation of joints
And what do you need for acute inflammation? RICE – Rest, Ice, Compression, Elevation.
REST
Lactic acid takes 72 hours to reach its peak. It’s the reason why you may feel like you get away with soreness the day after training, then the bus hits you!
Active recovery get things moving. Usually with an alternative exercise like swimming or cycling.
ICE
The main reason you need Ice vs Heat is to take blood away from the area that is swollen, to slow that process down. The only thing Heat will do in this moment is soothe your brain. A lovely hot bath is great for sore muscles but for a strain, a sprain or rupture you need to Ice the crap out of it (as my physio once told me!).
All of this seems very logical but when you’re in the thick of acute pain your brain can go out the window. Pain is distracting and it’s very difficult to assess yourself. Sometimes I have to write it down for myself to make it simple. We’re taught to fear bulging/slipped discs and spinal fractures but tightness is tightness and believe me there’s nothing more reassuring than touch when you’re in discomfort.
POSITIONAL TIPS: stuff to align the hips;
– don’t cross your legs
– try to sit neutrally on hip bones
– the more comfortable they try to make car seats the more the pelvis tucks under (don’t get me started on bucket seats!). Sit with hips higher than knees on a straight back chair (or fashion one with a pillow)
– always get out the car with your knees together
– bend ze knees to lift anything
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