The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 11 of 11
  1. #1
    Unremarkable Questor's Avatar
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    What's the best first-aid for strains/sprains?

    If you strain/sprain a muscle, do you heat it or cool it? Do you rub it or stretch it or both? etc.
    Last edited by Questor; 10-30-2007 at 08:16 AM.

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  3. #2
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    within the first 24-48 hours...Rest Ice Compression Elevation

  4. #3
    Banned bjohnso's Avatar
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    Apply ice for only 10 minutes at a time.

  5. #4
    SchModerator ZenMonkey's Avatar
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    i always thought it was
    20 min cold/20 min heat
    Sarvamangalam!

  6. #5
    Senior Member KoolDrew's Avatar
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    I alternate between gentle movements/stretches and icing the area for no more than 10 minutes at a time.

  7. #6
    Banned bjohnso's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    i always thought it was
    20 min cold/20 min heat
    I've recently been told that it's 10 minutes of ice every few hours. It works quite well for me.

  8. #7
    SchModerator ZenMonkey's Avatar
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    do you alternate heat?

    i have also heard that it is best to heat in the AM and ice in the PM... legitimate?
    Sarvamangalam!

  9. #8
    Banned bjohnso's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    do you alternate heat?

    i have also heard that it is best to heat in the AM and ice in the PM... legitimate?
    Dunno. I screwed up my shoulder (I'm not sure if it was a sprain, per say) and icing it for 10 minutes every couple hours helped IMMENSLY. I've iced previous injuries for more than 10 minutes, to no avail. Take it for what it is - advice from a complete stranger over the internet.

  10. #9
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    Quote Originally Posted by ZenMonkey View Post
    do you alternate heat?

    i have also heard that it is best to heat in the AM and ice in the PM... legitimate?
    Ice for the 1st day or two, heat after that. You have to reduce the inflamation first.

  11. #10
    Senior Member mmckinley's Avatar
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    The standard treatment for soft tissue injury is RICE as explained above. An antiinflammatory regimen of 800 mg ibuprofen 3 times a day for a week or two will help as well. Don't go above that dose or you're liver will be pissed. If you have access to Celebrex (celecoxib) that might be better than the ibuprofen.

    Stretching the area very lightly, massaging the area, and applying heat are ok too but the above is more important. You really have to get that inflammation down to heal up fast. Depending on how bad the strain is it could take weeks. If you have any bruising associated with the strain or pull definitely lay off it for awhile.

    Hope this helps and good luck.

  12. #11
    ANVIL POWER Detard's Avatar
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    Quote Originally Posted by DanOz View Post
    Ice for the 1st day or two, heat after that. You have to reduce the inflamation first.
    Thats what I was told too. For the first 36 hours, alternate ice only for 10 mins at a time.
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