« You Gotta Start SomewhereAn AFC Championship Story »

Question From a Young Athlete

“Dear Romo, I hope that this message finds you.  First, I am a huge fan who has nothing but respect for you.  I read your book and loved it.  I am captain of the wrestling team at my high school, wrestling is an extremely strenuous sport and I was hoping you could give me some advice on how best to approach the pain and inflammation.  I read about DMSO in your book but a prescription is necessary to purchase that, if there were any other products, exercises, or other great little tricks you know of I would love to hear about them.  Thank you so much for all of the information.”

-Chris

First of all, Chris, thank you very much for your comment and question here on this site.  It’s awesome to hear from a young athlete who is taking care of his body and striving to be better.  I can tell you have the right attitude to reach your goals, both in sports and other avenues of life.

On to tackling the issues of pain and inflammation.  There are many tricks and some strategies will have various levels of effectiveness for each person.  Since Chris is a young, high-school aged athlete, I want to stress a pain and inflammation management strategy that is simple yet very effective on minor injuries.  It’s easy to remember since it’s an acronym: R.I.C.E.  That stands for Rest, Ice, Compression, Elevation.  Here’s more details on how you can maximize your recovery and minimize your pain and inflammation by following these simple guidelines:

Rest- Your body actually makes fitness and strength gains AFTER your workout, when your body rests, recovers, and repairs from the damage inflicted during a hard workout.  For developing athletes, make sure you give yourself at least one full day of rest and recovery from your training or competition per week so that you can actually gain the benefits of your hard work.  Also, be sure to get some good nutrition with a mix of healthy carbohydrates for energy, lean protein for building muscle, and heart conscious fats to stay balanced - healthy oils are an important part of complete nutrition as well.  Let your body rest immediately after your work and be sure to always get a good night of sleep. This will also prevent over-training injuries and help keep your energy levels up, which is equally important as being strong.  If you are injured or sick, give your body the rest it needs to repair itself so you can get back to training in top form as opposed to training through injuries and never reaching 100%.

Ice- If you have any injuries or pain during or after a workout, it is important to ice the injured area.  It’s best to apply ice with thin towel between you and the ice pack to protect your skin.  Apply ice for 15 minutes, then remove ice for 15 minutes, and re-apply ice.  This helps to reduce inflammation in the injured area and also stimulate circulation and repair.

Compression- Reduce pain and inflammation by gently wrapping an injury with an sports bandage or using a compression brace, if applicable.  Your coach or sports trainer may help you apply the sports bandage and also gauge the tightness for you.  The sports bandage should be tight enough to offer support and reduce inflammation, while still allowing sufficient circulation to the injured area. 

Elevation- Elevate injured areas (or even taxed muscle groups) above your heart to reduce inflammation.  I have found this greatly reduces the pain in my legs after a hard day of lifting with my legs or a track workout.  You can elevate while you ice or compress as well.  Elevation is extremely important if you have any noticeable swelling.

R.I.C.E. is a simple strategy that anyone can do at home or in a modest training facility.  However, I can’t over-stress its effectiveness at reducing pain and inflammation, and also preventing injuries.  If you have a specific pain or injury that persists despite the R.I.C.E. strategy, be sure to communicate with your coach and talk to a doctor.  Minor injuries can develop into larger problems if they are not addressed early on. 

Chris, good luck in with your wrestling season!

Other Posts To Check Out

« You Gotta Start SomewhereAn AFC Championship Story »

8 Responses to “Question From a Young Athlete”

  1. Al said:

    Romo-

    I have a question too. I play high school football so the skill level varies for person to person. How do you find it in yourself to run at a short 200+ pound fullback when your 6′4 155? How did you face you largest adversaires?

    Thanks Romo

    PS- You think you’ll be able to ship N53 products to Canada soon? I can’t wait to give Neuro1 a try!

  2. jas hadzihusic said:

    dear romo,

    my name is jas.
    i am one of your biggest fans.
    im going to be a sophomore next year.
    im getting on my schools football team again.
    but i have one small problem…
    im 6′0 and weigh 180.
    i dont know what position to try out for,im thinking running back,safety or linebacker.
    which one of those do you think will fit me most?
    and also i just want to know how do you get pumped and agressive for a game?
    do you think about certain things?

    -jas

  3. david brock said:

    Dear Mr. Romo:

    To say the least i think that you had a spectacular career and i admire the qualities that you utilized in your game time. My apologies for tying up your time, but i would be grateful for any information regarding full strength training. I understand that you endured more training than most humans and your extremes outreached just as many. I am devoting my time to bodybuilding and at the same time i am working full time. My job requires me to bend and my training requires as much energy. My deepest gratitude on any info on the muscle along the sides of the spine pain relief. I understand that you have stated you were injected with cells, i take similar growth hormone and many supplements and was curious if i need something more or need to uptake amounts. With great respect and sincerity, thank you, [email protected]
    david

  4. Bodybuilding Program Reviews said:

    R.I.C.E is definitely used in a lot of the physical therapy clinics to treat high school athletes. The key thing for high school athletes is to rest the body after implementing a good bodybuilding workout in order for the muscles to grow and develop properly.

  5. Ronald Ace said:

    Just one question from my side…

    what kind of nutritional supplement is best for daily consumption…

  6. andy castro said:

    dear romo,

    im also a great fan and hopefully u can reply to this.i just purchased sleep1 and cant wait to try it out and read ur book.i am 6 foot 5 and want to play Middle linebacker for a jc i find it amazing that i can relate to you and wanted to know how i can build my self up to how you played and how you strengthed your body overall to crush any opponent in your way
    as for the mental part i got that covered in which i can relate plenty as i like to cause fear in opponents as well hahaha.

  7. Heartburn Home Remedy said:

    I follow your blog for a long time and should tell you that your articles are always valuable to readers.

  8. preet said:

    hello
    i am one who gets injured frequently just today i jumpstopped while i was scrimmaging for basketball and it had a great impact on my knees. i could and still can not stand without sharp pains. i have a history of looseness in my ligaments ( ACL and MCL
    i am just a freshman and basketball is a significant part of my life. what should i do?
    i have been trying to strengthen my knee with balancing exercises, biking, etc.
    what else should i do? some people say stretching is always better and reduces injuries but will this help for my knees.
    i am a girl and 5 10 or 11 is this my body’s ways of responding to my growth or will this be a constant pain throughout my life.
    right now i am elevating and icing as you previously stated ( r.i.c.e)
    should i stop playing basketball or what?
    i have open gym on mondays thursday and saturdays
    so should i quit that and take it easy til my season
    thanks

Leave a Reply