Deadlifting is a popular exercise for building strength and muscle mass. However, it can also lead to injuries, including shin scrapes. A shin scrape is an injury that occurs when the barbell rubs against the shins during a deadlift, resulting in a painful abrasion.
In the first part of this 2-part guide, we will discuss ten helpful tips to fix a shin scrape from deadlifting.
1. Clean the Wound
The first step in treating a shin scrape is to clean the wound thoroughly to prevent infection. Wash the affected area with soap and water, and use a clean cloth or gauze to pat it dry gently.
If dirt or debris is stuck in the wound, use tweezers to remove it. Be careful not to use alcohol or hydrogen peroxide, which can damage the skin and delay healing.
2. Stop the Bleeding
If there is any bleeding, apply direct pressure to the wound to stop it. Use a clean cloth or gauze and press firmly on the affected area for several minutes until the bleeding stops.
If the bleeding does not stop or the wound is deep, seek medical attention immediately. Stopping the bleeding is crucial to prevent further injury and reduce the risk of infection. Applying direct pressure on the wound with a clean cloth or gauze can help stop the bleeding.
3. Ice the Area
Applying ice to the affected area can help reduce swelling and pain. Wrap a cold pack or a bag of ice in a towel and apply it to the shin for 15 to 20 minutes, several times daily. Be sure to take breaks in between to prevent skin damage.
4. Rest and Elevate
Resting and elevating the affected area can also help reduce swelling and pain. Avoid putting weight on the injured leg for a few days and keep it above heart level as much as possible. This will help reduce blood flow to the area and promote healing.
Resting the affected leg is essential to avoid aggravating the injury and allow the body to focus on healing. Elevating the affected area above the heart level can help reduce swelling by promoting blood flow away from the affected area. Swelling can cause pain and delay healing, so reducing it is crucial for a speedy recovery.
5. Take Pain Relievers
Over-the-counter pain relievers like ibuprofen or acetaminophen can help reduce pain and inflammation associated with shin scrapes. Be sure to follow the recommended dosage and consult with a doctor if you have any medical conditions or are taking other medications.
It is essential to follow the recommended dosage and consult a doctor if you have any medical conditions or are taking other medications. Some pain relievers can interact with other drugs and cause adverse effects, so it is important to take them under the guidance of a medical professional.
Shin scrapes from deadlifting can be painful and inconvenient, but they can be treated at home with simple remedies. You can reduce swelling and promote healing by cleaning the wound, stopping the bleeding, icing the area, and resting and elevating the affected area. The following guide will review some more tips to help you fix a shin scrape.
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