The following information is intended as background only and
is not intended as a substitute for professional health care.

1.) ICE AFTER AN INJURY - This appears on most sports injury professionals "Must Do Lists". Prompt and proper use of ice after an acute injury has been shown to cut healing time substantially. This is because ice can slow the effusion (bleeding and fluid accumulation) into the injured tissues. This is most effective very early and with soft tissue injuries (sprains and strains). Ice is also a good pain reliever.

Proper use of ice involves cooling the area for 7-10 minutes until the area is numb. Never use ice for longer than 15 minutes and never use a cold pack directly on the skin


2.) REST AFTER AN INJURY - Many performers and athletes continue to perform after sustaining an injury in the belief that the pain will just go away. Returning to a performance or competition too soon can cause repeated injury to damaged tissue. Often the adrenaline rush following an injury can mask pain and create a false sense of security. Knowing your body and its limits can save your season or even your career!

Rest is important to injury healing, however too much rest is not productive. Early, CONTROLLED motion is the key to better scar tissue healing and a more functional repair


3.) PREPARE BUT DIVERSIFY - Specific training and rehearsal is critical to success. However, it is important to not over do specific training or rehearsal. Repetitive injury including, stress fractures, tissue contracture, sprains and strains all can be caused by over indulgence in a specific task. Rest and diversity in training enhance the body and prepare it for more specific training.

By performing different tasks, you give your body time to repair and strengthen areas which have been stressed from prior workouts. Shifting the loads to "fresh" , ready to work body parts pays great dividends!


4.) QUALITY OF WORKOUT - The quality of a workout is far more important than the quantity of the workout. Proper technique, interval recovery and preparation are required. It is better to do 10 reps perfectly, then 100 reps incorrectly and cause injury.

As a young athlete, I wish that I had some coaches tell me to "take it easy". Usually the mantra back then was "no pain no gain". This is a mistake. You should never push your body beyond the point where damage can occur. As a former collegiate 400m sprinter, I know the pain of hard training. There is a difference between the "good" pain of the burn and the pain of trauma.


5.) DRINK WATER - Again this seems obvious. It is amazing how few athletes stay well hydrated. This has gotten better over the past few years with the ubiquitous use of bottled water. (we won't go into the ecological damage done by these billions of empty bottles or the damage done by the transportation of all that water)


Staying well hydrated is important not only during performance or competition, but during the day. It is nearly impossible to drink all the water needed during training or competition. Stay hydrated throughout the day.

It is amazing how efficient the body is with water. However, increased respiration and perspiration increase the need for water intake. 1/2 of your body weight in ounces can be consumed as a high end intake. i.e. if you weight 150, you can drink up to 75 ounces of water per day. Are you drinking enough water?


6.) USE BRACES SPARINGLY - Proper use of taping and bracing can be beneficial, however a brace worn for the wrong reasons or for too great a time can lead to additional injury and risk. It is always best whenever possible to restore natural stability to the "at risk" or injured joint using diligent rehabilitation. Never give up on a rehabilitation program because you think you have found "the perfect brace".

Ligaments, tendons and other soft tissue are composed of a collagen compound which responds and grows along lines of stress. If you add controlled stress to these tissues, the tissue becomes stronger and more resilient. Take away the stress, like an astronaut deprived of gravitational stress, and the tissues weaken.


7.) GET ACCLIMATED TO TIME AND PLACE - If your performance or event is at, say 9:00am and you normally don't awaken until 8:30am, do you think that your mind and body are prepared to perform half an hour after you awaken?


Always awaken 2-3 hours before your performance or competition. Try to get used to awakening early prior to this event. Of course, high altitude and temperature variations in locations need to be considered. Try to get as acclimated to time and location as much as possible.


To Make an Appointment with Dr. Buch:   

4400 Keller Avenue, Suite 250
Oakland, CA 94605

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