Fitnesssmith Fitness Equipments

Keep the victim quiet. donot allow them to m the inired

Remove ci cut way clothing that covers njuiy Cover open fracture with sterilø gauze &essng ci cloth to prevent further contamination

apply gentle pressure on mjury area to stop Needing Leave the protruding ends of bone where they are. altempling to push them m place will increase nsk of infection

It is impoitant to immobilize the injured pait tiP you get medical help Use splinting techniques to immobilize

• Rest.

• Apçy ICE

• Compiess the affected aiea

• Elevate it above heart level Consult *ivsician immediately

Take steam-bath session

Stretch after your workouts

Always increase exercise intensity gradually

Rest, avoid resistance training till you get recover.

App’y ice.

If your pain persists longer than about 7 days or increases despte these measures. consult your physician

Try anti—inflammatory medications

Do some easy low-impact aerobéc exercise till you get recover from soreness

Lift liit weight in initial stages of exercise

Gently massage the affected muscles

• Try to limit your actrwity of that joint

• Apply ce on affected area

• Consult physician for further guidance

• Take anti inflammatory (Cortisone) drugs.

• Avoid overuse of joints in sports or heavy labor

• Take breaks when doing repetitive movements

• Use cushioned chairs or protective gear for joints whenever possible

• Maintain erect posture

• Stretch muscle before and after physical exercise

Try to limit your activity of that joint

• Apply ice on affected area

• Consult physician for further guidance.

• Take anti-inflammatory (Cortisone) drugs

• Avoid overuse of joints in sports or heavy labor.

• Take breaks when doing repetitive movements

• Use cushioned chairs or protective gear for joints whenever possible

• Maintain erect posture

• Stretch muscle before and after physical exercise

• Stop the activity immediately

• Appiy gentle massage

• Stretch the affected muscle by static stretch

• Sometimes Quinine (300mg) is used to treat muscle cramp However, quinine also causes birth defects and miscarriages

• Increase your magnesium. potassium and calcium intake to void cramps.

• Drink water before during and after exercise

• Avoid sudden movements

• If cramp is severe, then seek medical attention

Rest

• App(y ICE

• Take anti-inflammation drugs (aspirin. naproxen (Naprosyn). ibuprofen).

. Modify the way you move your arm to avoid pain.

• Wear braces or straps to reduce stress on injured tissue

Consult your physician for proper treatment and physiotherapy.

• SIowty stretch and strengthen you elbow muscles

• Rest

• Apply ICE

• Reduce the load on your elbow

• Wear braces or straps to reduce stress on injured tissue

• Stretch and strengthen the affected area

• Consult physiotherapist for further guidance