European Stars and Stripes (Newspaper) - January 29, 1991, Darmstadt, Hesse                                Body overuse Home treatment for athletic injuries by Jane e. Brody a new York times s school and professional athletes Are not the Only ones who push their bodies to continue performing when they Are crying out from overuse or injury. Millions of Ordinary exercise and sports enthusiasts fail to heed the warnings of discomfort or even outright pain in Muscles and joints until they have so compounded the injury that they have no Choice but to take time off. Not Only do they fail to listen to their bodies warning signals but they also tend to neglect the most fundamental rules of first Aid. As a result minor injuries that if properly handled would get better in Days instead linger for weeks or months slowly getting worse. Or the injuries seem to heal initially but later become a chronic disability. While there Are risks inherent in any form of physical activity they can be minimized if the proper Steps Are. Taken at the first signs of trouble. In most cases inexpensive Home treatment is All that is needed if the injured person knows what to do a and. Does it. V. \ v be w a r. A a there Are three types of athletic injuries acute ones like a pulled muscle in which a soft tissue suddenly gives Way slowly developing overuse injuries like Tennis Elbow. Or Shin splints and traumatic injuries like bruises or fractures that result from a fall or a collision.  although one May think that an injury to a ligament. Tendon muscle or cartilage is less serious than a broken Bone such soft tissue injuries can take As Long or longer to heal than a Bone fracture. A a injuries should not be confused with soreness a tight. Aching Muscles that May result from working out More intensely or longer than the body is used to or from resuming an activity after it has not been done for a while. Soreness typically lasts a few Days and is Best treated with a less intense workout of the same Type and with the use of a non aspirin pain reliever like acetaminophen. The body s frontline response to a soft tissue injury is.  carried through the blood produce swelling heat and redness of the injured area. There May also be some internal bleeding if tiny blood a vessels have been broken. The pain and stiffness Are the exercise related warnings body s Way of protecting the injured area because they limit the ability to move or use it. Inflammation can accompany both acute and overuse injuries although it tends to occur More gradually and thus be less obvious when caused by overuse. Runners with knee problems for example May get used to their Knees being slightly sore and swollen after a run they often ignore the warning until the discomfort gets severe enough to Force them to Stop running. There is an acronym to help remember How to treat a. Sports injury Rice. The Quot a Quot stands for rest which Means to Stop using the injured part temporarily. Minor injuries should be rested for one or two Days and longer if the injury is More severe. But if Complete rest confines for More than a few Days supporting Muscles begin to weaken joints stiffen and tight scars May form setting the stage for re injury after resuming activity a physical therapist can suggest exercises that can strengthen and stretch the injured area As it heals. Quot i Quot stands for ice which should be applied immediately. Besides reducing pain ice limits the amount of swelling and bleeding in the injured area and enables Healing to begin right away. Ice can be applied in any Way that is available a As a Frozen or gel sports pack As crushed ice or cubes in a plastic or rubber bag or As a Snow pack. Avoid applying ice directly to the skin. The ice pack is Best covered by a wet Towel or an article of  the american physical therapy association advises that ice be applied for 15 to 20 minutes an hour every waking hour until the signs of acute inflammation a swelling intense pain and redness a Are gone. If this schedule is prohibitive an alternative is to apply ice for 20 minutes every three  people mistakenly apply heat to an injured area. This Only increases the inflammation and bleeding and delays Healing arid it can turn a minor injury into a. Months Long ordeal. ,. -. Heat should not be applied for at least the first 48 hours or until the swelling has gone. Heat can then be used to relieve pain loosen tight Muscles and ligaments and help movement. Avoid High temperatures when applying heat no More than the medium setting on a. Heating pad. Quot cd stands for compression another Way to limit a swelling. Compression Means wrapping the injured area with an Ace Bandage a not too tight just tight enough to feel comfortable and support the injured  Quot stands for Elevation probably the hardest step of the four. Ideally the injured part should be raised above the level of the heart but if the leg is injured the Best one can to do is get the area higher than the hips. This further limits  encouraging blood to flow Back to the heart. Elevation also prevents movement or use of the injured part. If the injury is in a joint take aspirin or ibuprofen for example advil or motrin to relieve pain and inflammation. For muscle injuries use acetaminophen tylenol for example since anti inflammatory pain relievers can interfere with muscle fiber repair. If an injury to a joint appears to be severe or a possible fracture a diagnosis by an Ortho Peist would be Wise because an immediate repair of the injured part May be necessary to prevent permanent loss of function. Otherwise let the Progress of Home treatment be the guide see a doctor if the pain and swelling have not subsided significantly after a few Days or if there is a. Numbness or tingling sensation which could mean nerve damage. Y a a try to find a doctor who specializes in sports Medicine. They Are not Only better tuned to balancing Healing with maintaining strength and flexibility but they Are also More Likely to understand the mentality of sports enthusiasts who want to get Back on track As soon As possible. Finally heed the advice of or. Dennis Quinlan an associate professor at the new Jersey medical school Quot while the itch to return to the Tennis court or gym is great injuries need time to heal properly. Therefore the watchword for injured weekend athletes and overzealous exercisers is patience Quot a a symptom fluttery pulse palpitations in cheat or Throat burst of rapid heartbeats sudden very slow pulse. Remedy Stop activity and see a physician before resuming exercise. Condition May indicate dangerous abnormal heart rhythm. Pain or pressure in Center of Chest Arm or Throat during or following exercise. Stop activity and see a physician before resuming exercise. Symptom May indicate inadequate coronary circulation or heart attach dizziness lightheaded Nesa sudden incoordination confusion cold sweat Glassy stare pallor blueness or fainting. Stop exercising immediately and lie Down with feet up or put head Down Between legs until symptoms pass. See physician before next exercise session. Condition indicates insufficient blood to the brain. Very rapid heart rate that persists 5 or 10 minutes after stopping exercise. Reduce vigor of activity and build up More slowly to maximum activity level. If condition persists see a physician. Extreme breathlessness lasting More than 10 minutes after exercise. Reduce vigor of activity build up More gradually and take longer to Cool Down. Nausea and vomiting immediately after exercise. Exercise less vigorously and Cool Down Over longer period. Symptom indicates insufficient oxygen to intestines. Prolonged fatigue even 24 hours after exercise or newly developed insomnia. Reduce intensity of exercise and build up More gradually. Exercise is probably too vigorous. Stitch in Side under ribs while exercising. Indicates no serious spasm of. Diaphragm. Sit leaning Forward to push abdominal organs up against diaphragm. From Quot the cardiologists quids to fitness and health through exercise by Lenore r Zohman m.d., Albert a. Kattus. U Dand Donald q softness Simon amp schuster 1979. Not Page 14 a a a thumbs Down on bulging biceps men should focus on using weights aerobically the stars and stripes by Wendy Melillo Washington Post Michelangelo s statue of David created nearly 500 years ago still represents the Ideal male physique tight Waist Broad shoulders powerful Chest when it comes to contemporary standards of male attractiveness men Are most dissatisfied with their whole upper body including the shoulders. Biceps triceps and pectorals said Larry Tucker director of health promotion at Brigham Young University in Provo Utah. Quot for women it s their lower body r the Waist hips and  not All men want the bulging 55-Tnch Chest of Lee Haney who holds the professional body building title a or. Olympia. But clearly defined Well sculpted Chest and upper body Muscles that have some bulk Are within the grasp of average men and women. The Chest Muscles Are divided into two categories. The Pectoralis major a a Large fan shaped muscle _ covers the  of the front of the Chest and its main function is to move the Arm across the body. The Pectoralis minor a smaller. Triangular muscle that lies under the larger Chest muscle a moves the shoulder Blade up and Down. Although achieving taut shapely pectorals is considered an exercise priority for serious body builders health  More general muscle strength ening. Exercises for the average population. A a  image that needs to be re  said a Prev Stewart assistant p Fiessor of tuesday. January 29,1991 physiologist at Johns Hopkins University school of Medicine. Quot what is More important for adults is to  in a Well rounded exercise program that includes aerobics and muscular fitness,.&Quot Stewart believes that men should concentrate less on  bulging biceps and pumped up pecs of an Arnold Schwarzenegger chairman of the president s Council on physical fitness and More on using weights aerobically to achieve Good. Health. To him a better image would be Mark Spitz s firm swimmers body or Tennis pro Ivan Lendlr a trim form. For women Quot Madonna is a Good female image Quot he said. Quot she has a taut body and Good curves a realistic exercise goal for most adults is to use weights in a moderate Way to develop muscle strength. Decrease body fat lower blood pressure and to look and feel better. To work the Chest Muscles and upper body fitness experts suggest a weight lifting program that focuses on All the muscle groups not just the pectorals. The Bench press performed by lying on a Bench and lifting weights up to arms length is a Basic exercise to develop Chest Muscles said Lye Jones National director of coaching for the . Weight lifting federation in Colorado Springs. Beginning weight lifters and Middle aged adults who Are out of shape should Start out slowly with Light weights a about 3 pounds a and work up gradually some instruction in How to properly lift weights is also recommended. Quot if it took you 20 years to get out of shape done to expect to get Back into shape in two weeks Quot Stewart said. Quot in two to three months you can expect to see some results norplant uses and abuses by Deborah Mesce associated press c consider the possibilities of the new birth control implant that protects against pregnancy for up to five years a it could be an important new option for teenagers notoriously negligent about contraception for women who should t take birth control pills because they re Over 35 and smoke for women finished with childbearing but still Fertile for child abusing women who keep having children. A a. Whoa. It s easy to see where the uses and what some would Call abuses of norplant could Lead especially since its 99 percent effectiveness rate makes it the most reliable method of birth control after sterilization. Should drug abusers be forced to use it How about child abusers the mentally ill prostitutes women on welfare a. A ,. A ,. ,. A. Quot the very properties that make it useful and attractive As a birth control option also make it tempting for judges and other authorities to coerce behaviour that Falls into the area of Basic human rights Quot said Arthur Caplan an ethicist at the University of Minnesota. Quot we be seen sterilization abused and i m fearful people might go Down that Road again Quot he said. Norplant barely had been approved when the Issue heated with an editorial in the Philadelphia inquirer suggesting women on welfare be encouraged to use it. The newspaper later published an apology saying its \ original opinion was a misguided and wrong headed Quot for leaving the impression that poverty could be cured by reducing the number of Black people. The paper said birth control should be a matter of Choice. Judges have previously ordered defendants to use birth control As part of their sentences. And observers predicted Long ago that once norplant was approved a judge somewhere would sentence a defendant to use it. Earlier a California judge became the first to do that setting off alarms among medical Legal and social policy experts. Quot people have reproductive liberties in this country and we done to take that away from them Quot said or. Michael Grodin. A professor in Boston University s Law Medicine and ethics program. Quot we just Don t do that in this. Country. A. The food and drug administration approved norplant on dec. 10, sixteen other countries already had approved it. Wyeth ayerst laboratories the manufacturer said the implant was to be on the . Market in february. Once inserted on the underside of a woman s upper Arm the six silicone matchstick size rods slowly release a synthetic hormone that prevents pregnancy for up to five years. Its major Side effect is irregular menstrual bleeding which is disruptive enough that some women have the implant removed. When removed Fertility is restored usually within Days. In the California Case a Tulare county Superior court judge sentenced a convicted child abuser 27-year-old Darlene Johnson to one year in jail and then three years on probation with the birth control implant. Johnson seven months pregnant with her fifth child was convicted of beating her daughters Ages 4 and 6, with a Belt Belt buckle and Extension Cord. Judge Howard Broadman said his sentence was appropriate because Quot this is a woman who beat the tar out of her children the group that developed norplant the new York based population Council takes the position that norplant should not be considered any differently from other birth the norplant contraceptive for women held Here by Barbara Kriegsmann marketing director of Wyeth ayerst laboratories the manufacturer consists of six match stick size flexible rods placed under the skin of the upper Arm that continuously release a Low dose of a synthetic hormone for five years. Control methods. Quot adoption of contraception should always to voluntary. Informed Choice with the decision  by the client a whether to use contraception which method to use when  it and when to stupor try another Quot said George Zeidenstein Council president. But in fact some do see norplant As different from Tho other methods it s Long acting its use does not depend on a woman a behaviour it can t to forgotten misplaced or used incorrectly. And unlike sterilization which has a a Torrny Legal history norplant is reversible Quot this is Tricky stuff Quot said Doug Besharov an american Enterprise Institute scholar who can see benefits As Well As liabilities when norplant is used As a tool of the judicial system. A a a a. Quot one Way to look at this is that norplant will give women yet another option for birth control a he said. Quot so too will it give another option to women  in trouble with the Law a. It Quot it might be a lot better than spending time in jail Quot he said. Quot it might be More humane. As Long As you give the defendant a Choice it does t seem that bad but in the mind of Rachael Pine staff counsel for Tho american civil liberties Union s reproductive Freedom project a woman standing before a judge is in a coercive situation. Quot i Don t see any role for court ordered medical. Decisions Quot even if the woman agrees to a norplant sentence in a plea bargain she said. Quot it s a violation of someone s right to bodily integrity Quot she said. If  allowed she said Quot then Why not brain implants Quot she recalled times when poor women seeking abortions were coerced into sterilization by doctors who refused to do Only the abortion since it Wasny to covered by medicaid and sterilization was. Once exposed coerced sterilization became less frequent and the procedure itself became More heavily regulated she said but Quot people Are drawing from that history in looking ahead to norplant. Norplant May not be that far from sterilization Caplan said Quot a one year implant today could become a lifetime a implant later depending on the whim of a judge a a we at least ought to have some legislative and Public discussion on what the options alternatives and significance is of allowing the state to take away reproductive capacity As a form of punishment Quot he said the stars and stripes a a a Page 15