Exercise after a backbreaking weekend can be difficult. The yard work is back breaking manual labor. You want to pace yourself to avoid injury. If you are using lightweights in the gym and then move 15-pound pavers, you will create havoc to the body.
When you head back to the gym on Monday you want to do low, impact cardio like walking and stretching the muscle .If you are too soar you may want to use the R.I.C.E. Method.
Rest: Rest and protect the injured area.
Ice: Apply ice or a frozen object, such as a bag of corn, to the injury. The cold will reduce swelling and pain at the injured site. Apply the frozen object to the area for 20 minutes three times a day for the first 48 hours.
Compression: Compress the injured site by applying an Ace bandage. This will decrease swelling of the injured region. Although the wrap should be snug, make sure it is not too tight as this can cause numbness, tingling, or increased pain.
Elevation: Elevate the injured area above the level of the heart as much as possible. This technique will also assist in reducing the amount of swelling to the injured site.
It is so important to ease into your yard work and listen to your body. I am Rhonda Murphy with your Workout Wednesday.
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