The warming implies exercising the muscles of form relaxed during a few minutes before an intense effort. A few minutes of exercise can raise the muscular temperature up to 38 ºC, doing that the muscle is more flexible, strong and resistant to the injury. The active warming for the exercise prepares the muscles for an intense work of a way more effective than the passive warming with warm water, bag of heat, ultrasounds or lamp of infrared.

The stretching does not prepare the injury, but it can improve the yield, elongando the muscles so that they could develop a major effort. The stretching must be realized after the warming or another exercise. To avoid a direct injury, the sportsmen never do a stretching superior to the one that they can support during 10 seg.

The cooling (progressive descent up to stopping the exercise) can prepare the sickness and the syncope. In a person who does intense exercise and stops sudden, the blood can remain suspended in the extensive veins, producing sickness and syncope. The cooling supports the increase of the circulation and helps to eliminate the lactic acid of the circulatory stream. He does not prepare the muscular pain of the following day (stiffness), which is produced by injuries of the muscular fibres.

First of all the sharp treatment of the injury is recommended by means of control of the pain and rest of the disabled part (for example, I use of rod).

The initial treatment for most of the sports injuries is RHCE (I rest, I freeze, compression and elevation). The rest must begin immediately to limit to the minimum the hemorrhage, the injury and the tumefaction. The ice limits the inflammation and reduces the pain. The compression and the elevation reduce the edema.

The disabled part must be high. On the disabled part it is necessary to place a cold bag or it fills of cut ice (that adapts itself better) or in little cubes wrapped in a towel. A flexible bandage is applied on the cold bag and about the part injured without compromising the blood flow. After 10 min withdraws the bag and the bandage from himself, but the disabled area stays high. 10 are alternated min with cold and without this one during 60 to 90 min, several times a day during the first 24 hs.

It can exist a vasodilatación reflects after 9 16 min after the ice application and min lasts approximately 4 to 8 after his retreat. For these reasons, the ice must move back if it takes place vasodilatación reflects or after 10 min, but it is possible to apply to the 10 min of his retreat again.