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ice

Float & Borough

Today was a treat for Wayne and Kelly as we made our way to Float Works (it was Kelly's first time).
After having a relaxing float it was time for a bite to eat and thought that going to Borough Market would be good because of its wide range of foods, drinks and treats to eat but also the fact is was within walking distance and only a few steps away from Floatworks.

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Kelly and Wayne had never been before and I knew they would love it, with the endless choices of different world foods, drinks, ices and sweet treats from all over the globe, all of course homemade and served to order. Despite Borough Market being a busy place and the hive of all good food there is still plenty of places to sit down and enjoy your food and the bustling atmosphere. We all had something different to eat and also enjoyed some fresh juices and ice teas as today was exceptionally hot, could not have picked a better day to go to Borough Market. We was going to find a bar to have a drink in but that seemed to be everyones idea on such a hot day so instead head homeward and rounded the evening off nicely with a Chinese take away.

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R.I.C.E.

Sooner or later, everyone is going to experience an ankle injury. What you do with that injury could make the difference between an ability to function normally, and a lifetime of chronic pain. The very first thing to remember (even before going to the doctor) is R.I.C.E.

REST: Rest does not mean that you should do nothing with an ankle for days or weeks on end after injuring it. It means that after you sprain your ankle, you need to get off of it right away to prevent further damage. It may mean you need to lay off of sports for a while or get a pair of crutches for a few days. Just remember, studies on football players have shown that injured players who stand on the sideline to watch the game (instead of sitting down), take almost twice as long to get back on the playing field post injury.
ICE: This is a critical step in the healing process. Ice is a vasoconstrictor (as opposed to a vasodilator). In English, this means that ice “constricts” arteriole blood flow at the site of injury and slows down inflammation. Inflammation, contrary to what most people think, is the release of the chemicals that used to be inside of cells, into the extracellular fluid once those cells are injured and die. The inflammatory chemicals attract the fluid into the surrounding area and cause swelling. Some swelling and inflammation is a good thing and actually promotes proper healing. However, too much swelling causes, among other things, a build up of scar tissue. I strongly advise not using anti-inflammatory drugs to deal with swelling because they have been scientifically proven to cause injured ligaments to heal 1/3 weaker, and about 40% less elastic. Not good for preventing recurrence!
COMPRESSION: A bandage or ankle “sleeve” will suffice here. This simply helps keep swelling down.
ELEVATION: Elevation helps keep swelling down as well but only if your ankle is elevated above your heart! Simply propping your foot up in a recliner is not good enough.

Still Swollen

After a night of elevating my ankle and applying an ice pack, this morning I could see there was no change and instead of wasting the time of those at A&E I got an emergency appointment with my local GP to see what I had done to it.
The GP could not do to much for me, other than fast track me for an x-ray.
There was me thinking it was just a severe sprain but the x-ray had confirmed that I had actually broke my ankle.

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Everything Has A Price

It has been nearly a week that I have had this knee injury and the very idea of using running to keep fit and lose weight has come at a price, the price of not knowing how to warm up and cool down resulted in a lot of time not running but resting.
My biggest problem now is getting it repaired in order to not be put off with the very idea of running again as more often or not when you have an accident or injury it can be enough to make you not want to go down that route again.
It cannot be as easy as just resting to repair the damage, can it?
Unfortunately it is not that straight forward as the first thing you need to ascertain is the type of injury that has occurred and wether or not it is a case of cold or hot therapy. There is also two types of injuries that each require different procedures to heal them correctly.
An acute injury is something that happens quite quickly, normally a sprain or an immediate sports injury and something that is very visible such as, swelling or a bruising. Then there is a chronic injury which has no visible signs and tends to be deeper down such as a reoccurring torn muscle injury, muscle spasms and joint pains.
So once you know what injury you have, then you will know wether it is a case of treating it with cold or hot therapy. With acute injuries you would treat it with a cold, in other words ice. Applying ice wrapped in a towel, bag of frozen peas or one of the many ice gel pack that can readily bought should be done several times a day and only on the affected area for ten minutes at a time. You can repeat with ice several times in one session but, one thing you really need to adhere to is allowing the skin to return to normal temperature before icing a second and third time.
With heat therapy the rules are pretty much the same, but instead of using ice you would use a hot water bottle or the microwaveable wheat pack or snap activated heat gel pack. Because hot therapy increases the blood flow it is not recommended to use after exercise. You also need to remember that with both treatments you still need to apply the same safety. With hot treatments you should only apply to an injury for no more than that of fifteen to twenty minutes so as to prevent burns. It is said that the best hot treatment is that of a moist treatment, however this treatment is not very practical and so most opt for the wheat or snap activated gel packs.

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I am lucky that I have acute injury that can be treated, cured and when healed properly can also be prevented from happening again, unlike that of chronic injuries that can only be treated to reduce and subside the injury.
With my injury, the healing process will have to start with cold therapy and then once the swelling has gone then and only then can I move onto hot therapy should I need it.
I have been looking online on several sports forums trying to find the best way to repair my injury as resting from exercise cannot be the only option to repair this knee. There is code used by professionals called P.R.I.C.E., yes something I paying dearly with.
PRICE is aimed at acute injuries and consists of five steps to follow to aid the recovery both better and faster.

PROTECTION: If injured, stop playing and protect the injured part from further damage. Avoid putting weight on the injured part and if need be get help in moving to a safe area.
REST: Rest is vital to protect the injured muscle, tendon, ligament or other tissue injury. Resting the injured part is important to promote healing.
ICE: Cold provides short term pain relief and also limits swelling by reducing blood flow to the injured area.
COMPRESSION: Compression helps to reduce swelling, which may delay healing and also some people find that compression can have some pain relief. Using a bandage or a elasticated tube bandage aids for the best results, but do remember that should the injured area start to throb then you know that you have the bandage to tight and should re-bandage the area a little loser.
ELEVATION: Elevating an injury will help to control the swelling and it is most effective when the injured area is raised above the level of the heart. For example if you injure your ankle or in my case your knee, then laying down with a pillow or two propped under your foot is ideal.

I started using this guide a few days ago and I am finding that this method is actually working and my knee injury is not as painful. I do not seem to need to rely on painkillers throughout the day as I did last week and only needing to take the prescribed painkillers twice a day. Here is to rapid recovery, well okay better recovery.