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How often do I have to use ice?
Generally 20 minutes out of every hour. Never sleep with ice on and use a wet towel between the ice and skin if it feels too cold.
Is soaking in a warm Epsom salt helpful for an injury?
No. The treatment of choice immediately following an injury is Rest, Ice, Compression and Elevation (RICE) of the injured area. This will help deter the progression of swelling in the area and allow for better healing to take place.
When should I use an ace wrap?
Ace wraps can provide compression and support to an area. They can be used on an area that has visible swelling. Never sleep with an ace wrap on and it should feel snug, not tight or restricting.
How long should I use ice or heat?
15- 20 minutes and wait for 1 hour before re-applying.
How long does it take for a sprain to completely heal?
Depending on the severity of injury, most ligaments will heal in 4-8. Some ligaments don’t heal well and may require a surgery to repair. In this case, healing will take longer.
How do I strengthen a sprained ligament?
You are not able to strengthen a ligament but you are able to strengthen the muscles around the ligament.
If I don't stretch or do a warm-up before activity will I injure myself?
A proper warm up should be designed to increase the heart rate which will in turn circulate blood to the working muscles faster.
Are strains, sprains, and pulls the same type of injury?
No. Strains are an over stretching or tearing of a muscle or tendon. Tendons connect muscles to bones.
A sprain is an over stretching or tearing of a ligament. Ligaments connect one bone to another bone.
A “pull” is a slang term that usually refers to a strained muscle or tendon.
Since athletes need extra protein in their diet, is the Atkins Diet good for me?
Athletes require a slightly greater amount of dietary protein than a sedentary person. A well balanced diet will provide the average athlete with plenty of protein.
An athletes primary fuel is carbohydrate, something the Atkins plan tries to eliminate from the diet. Without adequate available carbohydrates an athlete may feel fatigued and recover more slowly after a workout. Restricting carbohydrate intake may actually hinder performance.
I sweat a lot during workouts. How much water or sports drinks should I drink to prevent dehydration?
Recommendations include ingesting 12-20 ounces of water or sports drink 1-2 hours prior to session; 5-10 ounces every fifteen to twenty minutes during the workout; and consuming enough water or sports drink following a workout so that urine output is increased in volume and nearly clear in color.
Why is there so much discoloration/swelling around my lower foot/toes after I sprained my ankle?
The discoloration/swelling is from extra-cellular fluid and blood draining down to the lowest-point of body due to gravity.
How do I treat that nasty case of athlete's foot that has been bothering me lately?
Athlete's foot is treated by thoroughly washing/drying feet 4-5 times daily, applying topical fungal agents/powders, and changing socks at least once or twice a day.
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