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major teams girls revision (RICER meaning (C = Compression; wearing…
major teams girls revision
CHO loading
carb loading is used to optimise carb storage in the msucles
cut back on foods high in fats for more room for carbs
take it a week before
gives more energy
RICER meaning
C =
Compression; wearing compression tights or clothing Can help reduce swelling and bleeding, checking that the bandage is not too tight
E=
Elevate; lay down, elevate above your heart We elevate to stop the swelling by allowing fluid to drain away from the injury area
I =
Ice; 20 minutes on for 2 hours We ice to reduce pain, swelling and bleeding
R=
Refer; allied health professional, physio, doctor etc. we refer to a professional so that we can get the precise diagnosis, ongoing care and treatment
R =
Rest; 48-72
Reduces further damage, avoiding as much moving as possible
Nutritional and hydration strategies
Low GI foods
High GI foods
Sports drinks/water
CHO gels
NO HARM meaning
A =
No Alcohol We avoid drinking alcohol because it stops you from feeling the pain, you might not think it's as bad as the injury really is
R =
No Running It aggravates the injury, increasing the pain, swelling and bleeding
H =
No Heat We avoid heat because it increases swelling and bleeding in the injury. Avoid things like; heat packs, hot baths and sauna's
M =
No Massage it increases swelling and bleeding and can aggravate the damaged tissues