First-aid kit for, er, mature judoka?
I have used the search feature and read the most recent subforum pages, I do not think I'm repeating a FAQ but it's not impossible. If so just point me to the right direction.
So, I'm 34 and I was never as fit; I'm doing Judo ~3 times a week (sometimes 4) for 1/1:30 hour each session, plus weightlifting ~3 times a week (on average). I do not feel "burned out", I'm actually quite comfortable with the setup in a pure "stamina" perspective; the Judo classes are completely exhausting, but in a good way. Honestly, never felt better...
Having said that, I just realised that I was never really concerned about taking care of myself. This was perhaps acceptable when I was 20, but not today. So I missed out on all the small little "tricks" people use to make their small injuries heal faster: I just used ice when it was really swollen and just "let it heal by itself, it will do so eventually".
That's where I would like to receive some feedback: I'm not especially concerned with pain per se, but more in terms of helping the healing process. My most recent injuries were (just for reference, ideally I would like to hear about other common injuries):
- Some kind of fracture in the big toe of the foot. Didn't really make anything, still kind of hurts. This one is perhaps the only one I think I should have gone to the doctor.
- Sprained ankle, hurts when I press the muscle and when I rotate the foot
- Sprained groin, in particular the right adductor. When I force some movements it hurts like hell, but otherwise perfectly bearable.
- Misc. cuts and bruises from randori (including due to people not clipping their bloody toe nails).
- Generic muscle pain here and there, depending on the week. Nothing that has any functional impact though.
What are the most common "first aid" solutions you guys use? I've been told to use ibuprofen, voltaren and Leukotape for the strains, poultices for the odd muscular pain here and there, just paracetamol and aspirin for just about anything, a disinfectant gel for the bruises,etc, etc.
Before I go to the pharmacy I would like to hear about your go-to solutions for this common injuries.
Oh, and I know that one of the first ones is "Make sure to rest in order to recover"; also practising Judo is just a detail, this stuff is applicable to just about any martial practice. The idea is to collect information about a "first-aid kit" for the most common injuries.
Thank you and cheers!