OK, so sometimes exercise hurts. But how do you know when it's a good hurt or a bad hurt?
The good hurt tends to occur after a workout and feels like a dull ache in the muscle. The bad hurt, which generally signifies an injury, is usually sharp and in a very specific spot. It usually starts as a twinge, which you think will go away. Next thing you know, you are in full-blown pain!
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RICE is the general rule for treatment of the good hurt: R = rest; I = ice; C = compression; E = elevation.
Rest -- Avoid activities that aggravate your injury. Rest can mean the difference between a long recuperation and just a few days off.
Ice -- Ice helps reduce swelling by restricting blood flow. Icing the problem area for 15-20 minutes three to four times a day is recommended for as long as you are in pain.
Compression -- Put pressure on the injured site to help keep swelling down. You want to wrap it tightly enough to feel some tension but not enough to cause numbness or cut off circulation.
Elevation -- Elevate the injured area to reduce swelling.
As always, follow your instincts. If you are suffering debilitating pain or can't perform your normal daily activities, consult your physician.
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