RICE Your Running Injuries

For acute running injuries such as ankle sprains or a strained muscle the first 48 hours are very important for recovery and to reduce the risk  of the injury happening again in the future. It is in those first 48 hrs when the inflammatory response occurs and acute injuries respond best to early treatment.

REST

Take pressure off the injured area and use it as little as possible.

ICE

Ice for about 10 min every 3 hours approx. Wrap ice or a bag of frozen vegetables in a towel, never put ice straight on the skin.

COMPRESSION

Strap the joint, immobilise it, if you can, to prevent further damage. It will also make sure you rest the area…you can’t use it as you normally would.

ELEVATION

Elevate so the blood flows away from the area.

 

From the RICE, Rest and Ice are crucial.

The sooner you RICE your running injury the faster the healing.

You can read more about running technique and running injuries from the following books.

alexandramerisoiu

Alexandra Merisoiu, The Body Engineer, is the Founder of The Merisoiu Technique – Institute Of Health And Human Movement and Dracula’s Retreat. She is also a qualified Low Back Pain Management and Prevention Exercise Instructor and REPS registered.


She specialises in working with runners, beginners and advanced, who want to run faster, further, with less effort and fewer injuries. This is done through natural movement fitness and running technique and mechanics drawn from the many disciplines Alexandra has studies throughout the years, including long distance running.


Since 1995 she has explored how the body and mind works. She has done this through using many different sporting techniques and working with a wide variety of highly respected coaches. Throughout her Martial Arts career she has achieved 3rd Dan Black Belt in Karate Shotokan, runs her own Karate club and is IJKA 2017 triple World Champion, 2016 WMO Martial Arts British National and European Champion. She still competes at an international level.


It is through these learnings, and drawing inspiration from respected natural movement names such as MovNat, IdoPortal and POSE Method of running among many others, that she has created The Merisoiu Technique and has established her own unique transformational programs that incorporate thousands of years of knowledge with Natural Human Movement.


Alexandra’s mission is to challenge the status quo of how to achieve the truly strong, fit and powerful body a runner needs to perform at their best level. This is done through building strong, lasting foundations in the natural outdoor environment; reducing the risk of injuries and educating people on the power of the fundamentals of natural human movement and running mechanics.


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