Ironically, injury is an occupational hazard of the fit and healthy, sadly an unfortunate side effect of exercise is the occasional muscle strain, pull or joint twist. Should you suffer any form of these then the first line of defence is NICER. NICER is an acronym for Non-Steroidal Anti-Inflammatory Drugs, Ice, Compression, Elevation & Rest. When/if an injury occurs the first thing you should do is take something like an Ibuprofen (provided you aren’t allergic or at risk of stomach ulcers), immediately followed by ice and compression, and of course…rest. The reason for these interventions is to minimise swelling, the body sends fluid to an injured area for protection and in an attempt to heal, the problem with this is that it actually slows down the healing process. So try to slow internal muscle, tendon and ligament bleeds by using the NICER approach.
You might have also heard of RICE, the acronym for Rest, Ice, Compression and Elevation, but NICER is a little bit more comprehensive.
NHS Choices, (2013). Sports Injuries – Treatment. Retrieved 09th September, 2013, from http://www.nhs.uk/Conditions/Sports-injuries/Pages/Treatment.aspx