- Hermina Ciruas<\/a><\/li>
- 03 February 2024<\/li><\/ul><\/div>
Do RICE and No HARM: Essential Guidelines for Handling Injuries in the Fitness World<\/a><\/h3>
Physical activities like exercise, especially in the context of fitness, bring numerous benefits to the body. However, it cannot be denied that the risk of injury is always present. When facing injuries, the first steps and proper care can make a significant difference. Two main approaches that are often relied upon are "Do RICE" and "No HARM." This article will delve into these concepts in detail and how they can serve as crucial guidelines in addressing sports injuries, particularly in the fitness world. \n\n \n\n Do RICE \n\n a. Rest: The most fundamental first step is to provide rest to the injured area. Avoid physical activities that may worsen the condition. \n\n b. Icing: The use of ice on the injured area helps reduce inflammation and swelling. Avoid using warm water as it can increase swelling. Use ice wrapped in a thin towel and apply for 15-20 minutes every few hours. \n\n c. Compression: Using elastic bandages or compression helps control swelling and provides support to the affected area. \n\n d. Elevation: Keeping the injured part higher than the heart level helps reduce swelling by slowing down blood flow to that area. \n\n \n\n No HARM \n\n a. Heat: Avoid using heat on recently injured areas, as it can increase inflammation. Use ice during the early stages of the injury. \n\n b. Alcohol: Alcohol consumption can affect the healing process and make the body more vulnerable to injuries. It is advisable to avoid it during the recovery period. \n\n c. Avoid Reinjury: Steer clear of activities or exercises that may cause recurring injuries. Pay attention to physical limitations and modify exercises as needed. \n\n d. Massage: Direct massage on the injured area can worsen the condition. Gentle massages around the injured area may be permitted after the acute phase has passed. \n\n \n\n Practical Implementation \n\n a. Professional Diagnosis: After experiencing an injury, it is crucial to seek diagnosis and recommendations from healthcare professionals such as doctors or physiotherapists. \n\n b. Monitoring and Adjustment: Continuously monitor the injury's condition and adjust physical activities as it improves. Do not hesitate to consult professionals if there is discomfort or questions. \n\n c. Holistic Approach: In addition to implementing Do RICE and No HARM, consider other factors such as nutrition, sleep, and stress management to accelerate the healing process. \n\n \n\n Conclusion \n\n Applying the "Do RICE" and "No HARM" approach can be key in managing sports injuries, especially in the challenging world of fitness. By giving proper attention to rest, the use of ice, compression, elevation, and avoiding heat, alcohol, reinjury, and excessive massage, one can expedite recovery and reduce the risk of complications. Remember that consultation with healthcare professionals is always recommended to receive guidance tailored to individual injury conditions. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Depok<\/a><\/li>
- 06 January 2024<\/li><\/ul><\/div>
Benefits of Exercise for Skin<\/a><\/h3>
Exercise not only helps maintain the health of organs in our body, such as the heart, but also has extraordinary benefits for our skin. Regular and consistent physical activity can strengthen the skin's ability to fight aging and other types of damage.\n\nOne of the main benefits of exercise for the skin is increased blood flow. When we exercise, our heart rate increases, and blood flow throughout the body increases. This means more oxygen and nutrients are brought to our skin. This oxygen and nutrition is important for repairing damaged skin cells and speeding up the skin regeneration process. In other words, exercise can help our skin stay healthy and bright.\n\nApart from that, exercise can also help reduce stress. When we exercise, our bodies produce endorphins, hormones that can improve mood and reduce stress. Excessive stress can cause various skin problems, such as acne, rashes and dull skin. By reducing stress through exercise, we can prevent the appearance of these skin problems and keep our skin healthy.\n\nPhysical activity can also increase collagen production in our body. Collagen is a protein that is important for skin strength, suppleness and elasticity. As we age, collagen production in our bodies tends to decrease, which can lead to sagging skin and wrinkles. By exercising regularly, we can stimulate collagen production in our body, so that our skin remains firm and youthful.\n\nApart from that, exercise also helps eliminate toxins from the body through sweat. When we exercise and sweat, toxins and other harmful substances are removed from our body through the pores of the skin. This helps cleanse the skin from within and prevents skin problems such as acne and blackheads.\n\nIn conclusion, exercise is not only beneficial for the health of the organs in our body, but also has significant benefits for our skin. Regular physical activity can strengthen the skin's ability to fight aging and other damage, improve blood flow, reduce stress, increase collagen production, and help eliminate toxins from the body. Therefore, don't forget to incorporate exercise in your daily routine to keep your skin healthy and radiant. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Ciputat<\/a><\/li>
- 31 December 2023<\/li><\/ul><\/div>
What is first aid when experiencing a sports injury?<\/a><\/h3>
Currently, people have started to pay attention to their health and have started doing more sports activities. By definition, sport is a structured and planned activity that aims to improve fitness and health in a person's body. Exercise has many benefits, starting with the respiratory system, heart, and blood vessel systems. Not less important, exercise is also beneficial for the musculoskeletal system (muscles, connective tissue, nerves, and bones and joints). However, the risk of injury can also occur when we exercise, which can harm our body. \n\n What should we do to avoid injury while exercising? \n\n \n Warm up before doing exercise. \n Choose a sport that you like so that you can do it consistently and continuously. \n Check your condition before exercising, such as your breathing ability, heart ability, musculoskeletal condition, or whether there are metabolic diseases that require supervision while exercising. \n Check body posture. There are several body postures that can increase the risk of injury, such as someone who has general hyperflexion or ligaments that are too flexible. Or other postures such as scoliosis, or lack of balance between the right and left feet, flat feet is also a posture condition that has a high risk of injury when exercising. \n When starting exercise, don't start with heavy portions right away; pay attention to the duration, frequency, and intensity. Start at a low level first. And try to take a break for one day for our bodies to recover. \n \n\n What is first aid for sports injuries? \n\n \nWhen an injury occurs while exercising, first make sure the injury is on hard parts, such as bones and joints, or soft parts. The principle is that if an injury occurs, don't massage and apply the RICE concept (rest, ice, compression, and elevation). \n\n \nRest: Immediately stop physical activity when an injury occurs. This aims to rest the body to stop injuries and speed up the recovery period after an injury. \nIce (ice compress): compress ice on the injured area of the body. This is intended to reduce pain and swelling. Cold temperatures make the injured area less painful. Avoid applying ice directly to the skin surface. Apply ice with a towel or cloth. Then compress the wound area for approximately 10 to 15 minutes, and do this 2 to 3 times a day. \nCompression: This is done by wearing a bandage or elastic bandage. This is to prevent swelling in the wound area. Avoid wrapping too tightly. \nElevation (Lifting the Injured Part Higher): Elevating the injured body part is done to minimize swelling. For example, if the part of the body that is injured is a leg, then the elevation technique can be done by placing the leg straight and supporting it with a pillow so that the leg remains in a higher position when sitting or sleeping. \n\n \nHermina friends, see the explanation about first aid for sports injuries and how to prevent them in full on the Hermina Hospitals YouTube channel! (Click here) \n\n \n\n \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Kendari<\/a><\/li>
- 30 June 2023<\/li><\/ul><\/div>
Cold Shower After Exercising Is Dangerous For The Heart?<\/a><\/h3>
It should be noted that bathing after exercising can be harmful to the health of the body, especially to the heart, is it a hoax or a myth? There are two types of cold water categories that are used after exercising, namely water cold immersion and cold water shower. Of the two types of water that is harmful to the heart is water cold immersion or soaking in cold water. Why can this be dangerous? Because this cold water temperature is less than 15 (fifteen) degrees Celsius. So, if the patient or person takes a bath with cold water whose temperature is less than 15 degrees, the blood vessels in the body will narrow. When the blood vessels constrict, the body will lack oxygen and nutrients, so the heart will pump rapidly and the heart rate will increase. This increase in heart rate is very dangerous, because it can cause heart rhythm disturbances to cardiac arrest. In addition, the use of cold water after exercising with temperatures less than 15 degrees, also causes paralysis of the muscles, including the respiratory muscles so that breathing will be fast, this is what will cause water to enter the mouth and cause a stop breathing.\nBased on several studies by sports specialists, there is a way to shower in cold water after exercise. Some time after exercising, the metabolism in the body will increase, so that the body temperature will also increase, in this condition we are not advised to take a shower immediately. It's best to rest your body for 2-5 minutes first. If the patient or person after exercise rushes to take a bath, then it is recommended to take a warm shower, because bathing in warm water for 5-10 minutes is acceptable to the body. Then, if the body temperature has adapted, then the patient can use cold water that can be accepted by the body. \n\n Bathing after exercise using cold water according to our body temperature turns out to have many benefits which are of course good for our own bodies. The first benefit is that it can improve the body's circulation of blood flow, because with cold water, the body will adapt to increase body temperature again. So that the blood vessels will widen, oxygen and nutrients can be reached throughout the body. The second benefit is that the body's metabolism will improve, because bathing using cold water will reduce inflammation or inflammation in the body. Furthermore, the third benefit is that immunity in the human body will increase with this good metabolism. In addition to bringing good benefits to the body, bathing after exercise is also beneficial for human muscles, which can reduce inflammation and inflammation in the muscles, so that the feeling of pain after exercising will be reduced. \n<\/p><\/div><\/div><\/div>
<\/a><\/div>- Hermina Bogor<\/a><\/li>
- 18 April 2023<\/li><\/ul><\/div>
Exercise Beneficial for Mental Health?<\/a><\/h3>
We often hear the saying "In a healthy body there is a healthy soul". Well, did you know that besides providing benefits for body health, it turns out that exercise can also provide benefits for mental health? Exercise helps maintain emotional health and prevent depression. \n\n Sport is a form of physical activity carried out in a relaxed or competitive setting. Basically, exercise aims to train, improve, and maintain physical abilities by providing a relaxing effect for the person doing it. In addition to increasing endurance, the emotions gained from exercising can strengthen the mind, especially by building self-confidence and increasing motivation. Here are the benefits of exercise for mental health, including: \n\n \n\n \n Improves mood \n \n\n Exercise is beneficial for improving and enhancing an uncomfortable mood. A number of studies reveal exercise can make a person feel calmer and happier, which results in a more positive mood. \n\n \n\n \n Increased self-confidence \n \n\n By exercising, you can conquer laziness, which causes increased self-confidence. With the success of achieving sports targets, making changes in body weight and physical appearance becomes ideal, which makes someone more confident. \n\n \n\n \n Reduce stress \n \n\n With exercise, the production of the hormone cortisol (stress) will decrease. This increase in heart rate during exercise stimulates the production of the hormone norepinephrine, which acts to increase arousal and help the body deal with stressful conditions. With this, brain damage due to stress can be prevented. \n\n \n\n \n Improves brain function and work \n \n\n Exercise can improve brain function and performance. A study found that exercise can increase the production of a chemical in the brain called brain-derived neurotrophic factor (BDNF). BDNF serves to stimulate the formation of new brain cells. Aerobic exercise and muscle strength training can increase BDNF levels in the brain. \n\n The formation of new brain cells will affect concentration and memory. Indirectly, improved brain function can affect mental health. \n\n \n\n \n Lowers the risk of developing dementia \n \n\n The benefits of exercise can reduce dementia, aka senile dementia, which often occurs in old age. A study found that exercise can reduce the risk of senile dementia and decreased cognitive function. \n\n \n\n For that reason, exercise is not only beneficial for our physical health, but it is also very beneficial for our mental health. That way, exercise has a myriad of benefits for mental health and is scientifically proven. Friends of Hermina can also consult a mental health specialist about your problems. \n<\/p><\/div><\/div><\/div>
- 18 April 2023<\/li><\/ul><\/div>
- 30 June 2023<\/li><\/ul><\/div>
- 31 December 2023<\/li><\/ul><\/div>
- 06 January 2024<\/li><\/ul><\/div>
- 03 February 2024<\/li><\/ul><\/div>