Early on in July the Highlander Football program will begin the 2008 Conidtioning Sessions. These sessions will work agilities, cardiovascular health and weight training. As we work hard this offseason to ready ourselves for Fall competition there are concerns that every player and parent have and we've addressed the more common questions here on this page.

 

How to Ice an Injury
Icing Tips
Treating Sore Muscles
Treating Ankle Sprains
Treating a Pulled Muscle

 

How to Ice an Injury:

1. Get the ice on quickly! Icing is most effective in the immediate period following an injury. The effect of icing diminishes significantly after about 48 hours.
2. Perform an ice massage. Apply ice directly to the injury. Move the ice frequently, not allowing it to sit in one spot.
3. Don't forget to elevate. Keep the injured body part elevated above the heart while icing. This will further help reduce swelling.
4. Watch the clock. Ice for 15-20 minutes, but never longer. You can cause further damage to the tissues, including frostbite, by icing for too long.
5. Allow time between treatments. Allow area to warm for at least 60 minutes before beginning the icing routine again.
6. Repeat as desired. Ice as frequently as you wish, so long as the area is warm to touch and has normal sensation before repeating.

Icing Tips:

1. Ice Option 1 -- Traditional: Use a Ziploc bag with ice cubes or crushed ice. Add a little water to the ice bag so it will conform to your body.
2. Ice Option 2 -- Best: Keep paper cups filled with water in your freezer. Peel the top of the cup away and massage the ice-cup over the injury in a circular pattern allowing the ice to melt away.
3. Ice Option 3 -- Creative: Use a bag of frozen peas or corn from the frozen goods section. This option provides a reusable treatment method that is also edible.
4. Prevent Frostbite: Do not allow ice to sit against the skin without a layer of protection. Either continually move the ice or use a thin towel between the ice and skin.

Treating Sore Muscles:

1. Apply an ice pack for 20 minutes to any area that hurts. Repeat this every hour until the pain subsides.
2. Stretch the sore area gently to rid your body of lactic acid, which contributes to the pain.
3. Walk 15 to 30 minutes at least once a day to increase circulation throughout your body. This will also help deliver much-needed oxygen to the sore muscles.
4. Drink a minimum of eight glasses (64 oz.) of water daily - more if you're active - to hydrate your body.
5. Avoid strenuous activity as long as you're in pain.

Treating Ankle Sprains:

1. Protect the sprained ankle. This is quite simple, but amazingly common for people to forget. Don't walk on the sprained ankle, and protect it from further contact by immobilizing with a splint or brace.
2. REST! Take a few days off of your feet. You don't have to be inactive, but be sure the ankle is being rested. Possible exercises you can do include swimming and cycling.
3. ICE. This can be done several times a day for 20 minutes. This will keep the swelling to a minimum. Do NOT ice for more than 20 minutes, it will do more damage than good.
4. COMPRESSION. This does not have to be all of the time, but particularly when your foot is not elevated it would be advisable. A simple Ace wrap is fine for light compression. Just remember; compression bandages should be snug, not tight. If too tight, your circulation will be impaired, and the healing process slowed.
5. ELEVATE. This will also help to minimize the swelling that takes place. A few pillows under the ankle should be fine to get the leg up enough while keeping the injured limb comfortable.

Treating a Pulled Muscle:

First, what is a pulled muscle? A muscle strain, also called a pulled muscle, occurs when a muscle is stretched too far, and small tears occur within the muscle.

1. Rest! Rest is recommended for the early recovery phase, lasting 1 to 5 days depending on the severity of the injury. Immobilization is not usually necessary, and can be potentially harmful. Immobilization in a splint or cast should be carefully supervised by your doctor, as this can lead to stiffness of the muscle.
2. Ice it. Ice application helps reduce swelling, bleeding, and pain. Ice application should begin as soon as possible after sustaining a muscle pull. Ice applications can be done frequently, but should not be done for more than 15 minutes at a time.
3. Gentle Stretching. Stretching and strengthening are useful in treatment and prevention of muscle strain injuries. Muscles that are stronger and more flexible are less likely to be injured.
4. Strengthening. After injuring the muscle, it is important to regain strength before returning to athletic activities. Both the injury itself and the rest period following the injury can reduce the strength of the muscle. Stronger muscles are less likely to sustain a re-injury.
5. Heat Applications: Warming a muscle can influence the stiffness of the muscle. By keeping the body and muscles warm, the muscle is less likely to sustain a strain type of injury.
6. Avoid Muscle Fatigue. Muscles help absorb energy, and restoring the strength of the muscle will help prevent re-injury. Muscles that are fatigued are more likely to be injured. Athletes should use caution, especially as they become fatigued, as the muscle becomes more susceptible to strain injuries.
7. Warm-Up Properly: Warming up prior to athletic competition or sports will help loosen the muscle and prevent injuries. Jumping into a sport with stiff muscles can lead to a higher chance of straining the muscle.