Treating Injuries
During your Taekwondo training you will probably pick up a few bumps and bruises these are most common on the insteps of your feet, elbows and your shins. It is important that you are very disciplined in treating your injuries because if you do not they will eventually prevent you from training and limit your abilities.
Each injury is different so you should discuss treatment with your instructor. For serious injuries consult your GP.
Bruises and swellings
R-I-C-E
Rest – Ice – Compression – Elevation
Ice should never be put directly on the skin. Use a thin towel to wrap the ice in and hold it against the swelling for 5min then take it off for 5min. Repeat this as often as you can, even when you think the injury is nearly healed.
If a swelling is on your feet or you can sleep with you feet on a cushion to keep them higher than your body. This will help the swelling go down.
Muscle pulls and strains
If there is any swelling in the area Ice should be used as above until this is gone. If there is no swelling Heat should be used to treat the injury.
Use a hot water bottle wrapped in a thin towel to apply heat to the affected muscle. Continue this for 10min and then remove the heat for 10min. Repeat this as often as you can.
Often people sit down for a long time when driving or at work. As long as it doesn’t affect your driving, this can be a good time to treat muscle pulls. Also this can be a good way of keeping a treatment routine.
If the treatments recommended above do not appear to help with the injury ask your instructor for further advice or visit your GP.