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Staying Healthy While Injured

Updated on March 3, 2016

It is a common notion that exercise is one of the best way to keep fit physically and also psychologically. It can be also another way of loosing weight or gaining some muscles. An individual who is doing the exercise is normally exposed to many stressors which activate a response from within the body to cope up and meat the demands of that activity i.e the exercise.

This raises the level of output to some extent which is a very beneficial thing because the body is now able to level of with the present. However, there are sometimes we experience injuries resulting from accidents or exercising or even sports. Staying healthy while injured and exercising  is still possible without risking any further injury, complication or damje to the injured part

There is a simple mnemonic called RICE, R is for Rice, I is for Ice, C is for Compression  and E is for Elevate


An injury we are very conscious about may be accompanied with pain and discomfort especially with ambulation. Because of this, many will not want to move it about and put any pressure with activities since this causes discomfort and pain

One way to stop pain and the discomfort that comes with an injured body is take pain killers or rest the injured body part. Having the injured part rest is very important as it speeds up the healing process. So exercising your body even if you are injured can still be accomplished by exercising other body parts routinely and leaving the injured part to rest.


Right after an injury has occurred such as a strain or sprain, the affected joint or body part will begin to swell as body fluids will start to rush to the injury 'site'.  This can be a very uncomfortable feeling characterized by some pain and a sense of numbness if the swelling would cause the impingement of surrounding nerves.

This normally happens for several minutes to a few hours after the injury. Healing can also become slower after a swell because the affected area will be surrounded by a non-healing fluid. What is needed after an injury that would probably cause a swell is to apply ice packs on the affected body part and the immediate area surrounding it.

This is to prevent any vascular vessel to openly allow the flow of non-healing fluid towards it. Since the body is designed to normally shut and constrict vessels when cold stimuli is applied, it would help in the slowdown and prevention of unwanted swelling.

However,proper care should be observed when applying the ice pack to no NOT totally numb the senses .Maintaining a temperature of 10 to 15 degrees Celsius for not more than 15 minutes should be safe. Any longer, and the vascular vessels begin to take a Rebound Effect and can actually do the reverse effect of the intended purpose.


Compression  means the act of wrapping the injured body part with a covering or bandage securely and snugly to add pressure to the injury. This can be done with a couple hand towels or bandage wrap.

The ice that is supposed to be applied previously could also be applied with in conjunction with this method. In addition, compression allows  the ice to be in constant contact with the injured body part.


The last is elevation, Elevating the body part after securely and snugly fastening the bandage warp on the injured body will increase the level of comfort on the injured person. Elevating the injured body part can also help in the healing process since there will be minimal interactions

Staying healthy when injured may prevent a certain level of maximum body activity. But still can allow regular exercise routine for other unaffected body parts. The important issue is to make sure that priority on this would be to prevent any movements or unnecessary pressure to be placed on the injury.

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    • speedbird profile image

      speedbird 6 years ago from Nairobi, Kenya

      Thanks very much Nell, I am very happy that you found this hub to be useful. Your comments really mean a lot to me as you are one of the most talented writers here at

    • Nell Rose profile image

      Nell Rose 6 years ago from England

      Hi, speedbird, that was great info, especially about the ice, I also did not know about the 'bad' fluid that the injury produces straight after the accident, now I know why the ice works! I will bookmark this, and rated up for great info! cheers nell

    • speedbird profile image

      speedbird 6 years ago from Nairobi, Kenya

      Thanks mulberry1, I completely agree with your comments

    • mulberry1 profile image

      mulberry1 6 years ago

      Good information. It's important to know what to do immediately after an injury before you can even get to a physician.

    • speedbird profile image

      speedbird 6 years ago from Nairobi, Kenya

      Thanks Peggy for that comment

    • Peggy W profile image

      Peggy Woods 6 years ago from Houston, Texas

      Useful information. Thanks!

    • speedbird profile image

      speedbird 6 years ago from Nairobi, Kenya

      Thanks for your comment Multiman

    • profile image

      Multiman 6 years ago

      A very useful article!

    • speedbird profile image

      speedbird 6 years ago from Nairobi, Kenya

      Thanks for your comment Olojo

    • profile image

      Olojo Oluwasegun 6 years ago

      Good job