First Aid & Post-Recovery Strategies

Most people will skip this post thinking that it is a feature on medical first-aid. In fact, it is more. It also pertains to your leadership.

Having healed from injuries, and suffering a few residual ones (stiffness, inflexibility, rheumatism) I have learnt a few useful techniques about self-healing (versus self-medication, which I do not condone especially if you have an existing disease or medical condition or are under medical supervision) that may help you accelerate or exacerbate the painful symptoms of physical injury or trauma.

The sports-aid methodology of RICES holds. RICES is Rest, Ice, Compression, Elevation and Support. It helps reduce further damage to the injured part, and treats mostly the symptoms; in most case, this is the preferred result when you are suffering from pain. Pain indicates something is wrong, so pay heed to the source of pain. Is it localized? How wide is the area of impact? Which visible signs of injury can you detect?

1)    With immediate injury from bruising or physical contact, use ice as soon as you can. Ice-therapy reduces the temperature of the injured area, reduces further inflammation, tissue damage, and lessens pain.

2)    A day or two after injury, you can apply deep tissue self-massage to relieve the tightness. One trick is to apply enough pressure on the sore or tender area, for about 5-10 seconds. You can feel it relax. Acupressure – using the fingers as acupuncture needles – can help provide relieve to the tensed muscle. Upon suffering trauma, most muscles tighten into ‘knots’ that are tender spots, and can be gradually softened with direct manual or mechanical contact.

3)    Some physical activity, however mild, draws nutrient-rich blood to the injured area. You can do supported, low-impact activity in the swimming pool or do light, high-cadence, spinning on the stationary-bike or walk.

4)    We are what we eat. GIGO: Garbage in, garbage out. Focus on higher quality foods that provide all the six major nutrients: carbohydrates, protein, fats, water, vitamins and minerals. Herbs can help by accelerating the cleansing and repair processes, however seek a trained TCM specialist for consultation.

5)    Because repair of damaged tissues take precedence, consume slightly more protein for the next few days. Also, consume more antioxidant-filled foods like juices of pomegranate, tart cherry, concord grape and blueberries. If you can consume the fruit all the better.

6)    Monitor the injured area for prolonged pain, or expanded pain. Seek immediate medical attention when you detect peculiarities such discolouration of skin, sharp pains, and reduced mobility (broken bones and fractures can impede movement and breathing).

7)    Sprained (torn) and strained (pulled or over-stretched) muscles take longer to heal because these are soft tissues. Use ice to reduce muscle swelling and when stretching do not exceed its flexibility or you will trigger the stretch reflex.

Ice It If It Hurts

Water is one of the most abundant compounds of Earth. Made of two atoms of hydrogen and one atom of oxygen, it is a nutrient for the human body. Interestingly, both our body and our blue planet comprise 70 percent water each. Ice is the solid state of water, which can be gaseous and in liquid form. No two snowflakes are alike – each is unique – despite the fact that water is colourless and odourless. I wonder who is keeping track of all the pictures of every snowflake that existed?

When treating sports injuries, ice therapy (cryotherapy) can be useful to reduce swelling. Icing the injured part reduces inflammation and blood temperature around the damaged body part. It promotes recovery and reduces pain. Pain receptors are blocked somewhat so that the injured athlete does not feel the full extent of the pain. Asians believe that cold is counterintuitive and encourages the early onset of rheumatism. An old wife’s tale was: Never bath with cold water late at night. Injured body parts can also experience rheumatoid symptoms.

The technique for using ice is simple. Put ice-cubes in a Ziploc bag, seal it, and apply it with some pressure on the injured part (strained muscle). Never use ice directly on naked skin, for it burns. You can also frozen gel-packs available from the pharmacy. Alternatively, you can re-use the freezing packs of gels used in Japanese sushi restaurants, used to accompany raw seafood. A bag of mixed frozen vegetables (peas, corn, carrots) also doubles up during an emergency. Have it washed, put it in the freezer, ready for use. I awoke early this morning to use two small packs (with a towel lightly wrapped around it) for my right shoulder girdle and it reduced my pain markedly. I swam with a pull-buoy last night, and it tested my weak rotator-cuff. Icing relieved my symptoms enough to operate functionally today.

Caveats include not immersing the sore or injured in a large body of iced water for prolonged periods. You do not want to risk gangrene. Mountaineers have experienced frostbite when they are not aware of the freezing fingers and toes.

RICE to The Festive Occasion

Since I have a couple of minutes to spare before the wanton feasting begins, I like to express my alternative thoughts to First Aid, mainly RICES.

Rest completely your weary mind and soul.

Ice your drinks, temper and keep cool.

Compress time, and meet as many people as you can.

Elevate your interest, curiosity and sense of adventure.

Support your Cause, friends and empathisers.

Enjoy your long weekend of celebration and festivities. Endeavour to sleep adequately. Watch your excessive intake of sweets. Drive carefully. You can exercise, only if you wish. An extra day or two of rest and recovery would be highly useful.

Wilson Ang wrote a useful and fascinating report on Ironman Western Australia’s on Facebook. It is an amusing read about what long-distance triathletes go through, before a race. He is preparing for his next Ironman assault in China in May. All the best, Brother!

Our hearts and thoughts go to Australians in a time of need. Please take care, friends. Happy Lunar New Year, Everyone!

Calculated Risk is Not Risky Taking

This is not sage advice; just sound reasoning.

It is three weeks out to IMWA, and my reliable Coach, Fox (aka Craig Holland) and are I are both injured. I sprained my wrist a two days ago. Fox has been diagnosed, yet again, with overuse syndrome on the same reconstructed knee and some arthritis. He states that his days are numbered. I can relate to that, and most aging amateur athletes know that your body can only do so much. Train, rest, recover – repeat. That is the natural cycle.

It is analogous to a good quality bicycle. Treat it well, and it lasts longer. You still need to have it serviced regularly, and change certain parts because of heavier usage. Likewise, the body is similar except that if you treat it well you can heal to become stronger and last longer. Sister Madonna Budder will race at the 70.3 World Championships in Clearwater, Florida again this year. The bandwidth of athletes (from 35-50 years) is creaming their own performances in 70.3 and Ironman races.

Taking risks is part of the training and racing processes. It is not about being reckless and stupid. When you are silly and careless, you have to bear the consequences. When you are injured, you actually risk more injury training the same way, are without rest, or dismiss guidance.

I am resting up for a few days, doing my forced positive recovery: RICES (intervention) and staying mentally ready. It can be so easy to succumb to disappointment, however you need not do so. Despite it being nearly two days after my fall, I am making good progress – more mobility in my wrist (I can, thankfully, type – albeit slowly) although I will be off the shifters for a few more days. I should be able to run in the pool and walk tomorrow; I may use a stationary bike, too. My base fitness should be my insurance and assurance.

No major compromise, perhaps some recalibration of race-plan. It is all in my mind of a reasonably fit body. I am enjoying my period of imposed rest and recuperation: muscles feel rested and stronger.