Rub some dirt on it

Figure-eight ankle wrap a'la US Navy (Foot not included.)

Whether you’re new to this whole fitness thing or have been active for years, at some point or other you’re going to feel that telltale twinge. There’s nothing quite as much fun as waking up sore. Maybe you overdid it during yesterday’s workout, twisted your ankle on a cat toy or just slept funny. In any case, today you’re in a little bit of pain and discomfort.

So, other than “Where’s the Mountain Dew band-aids?” the questions we’re left to ask are:

• My cleric’s in the shop, reading some codex or other, so what do I do to make the hurting stop?
• Should I keep exercising, or give it a rest?

While I tend to hew to the Richard Warlock School of Medicinal Sympathy for my own aches and pains, this isn’t always the best option – and not everyone is as stubborn.

John Madden, when he was still coaching the Oakland Raiders, would ask his players, “Are you injured, or just hurt?” His distinction was that being injured is the “sit down, shut up, and get healthy” kind of thing — stuff like a sprain or a serious muscle pull. Meanwhile being hurt was something you could work through — soreness, bruises, and and like that. For the serious, injury-level stuff, you’ll probably know it when it happens. Those are the kinds of things that will more often than not involve the care and/or advice of a medical professional. (Short version: see your doctor if you get hurt, people!)

For the little stuff, there are several things you can do in the realm of self-service, depending on the nature of what hurts, and how badly it’s bothering you.

Pain Management

• Pain relievers may be all that you need to relieve mild to moderate soreness. Various types include Aspirin, acetaminophen (Tylenol), ibuprofen (Advil), naproxen sodium (Aleve), or whatever your preferred option is. These all work to alleviate discomfort, usually by acting as either an anti-inflammatory, a pain blocker, or both. Be mindful of dosage recommendations and interactions with other stuff you might be taking, of course.
• Topical analgesics – those interesting-smelling gels and lotions – are often a good option for a localized ache from a muscle that got a little more work than it was really happy with.

Recovery

• MICE — Motion, Ice, Compression, and Elevation. If you can deal with the discomfort, keeping the parts in motion, even if it’s at a reduced level of activity, isn’t a bad idea. Activity keeps nutrient-rich blood flowing through the sore parts, which will help recovery, as well as prevent too much stiffness (or loss of strength and mobility) from creeping in. Couple this with the anti-inflammatory tactics of keeping any potential swelling and inflammation down with a wrap, an ice pack, and elevation, and this is a potent recovery option.
• RICE — Rest, Ice, Compression, and Elevation. If you’ve done something that parks your butt on the couch, this is the home remedy of choice (friends of SG in the nursing profession have recommended this to me for my own assorted self-inflicted ailments on several occasions). The same theory applies, but in this case, you’re giving the injury some time off to heal and regroup.

Resumption

Once you’ve brought the discomfort down to the point where you can do stuff (even if it’s gingerly) and your doctor has given you the green light to resume your fitness activities, don’t worry about jumping right back in where you left off. Work your way back into the routine slowly to avoid reinjuring yourself, and get your body used to the movements again.

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