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MSA stands for movement, strength, and alternate activities.

  • Movement. Resume a full range of motion as soon as possible after an injury. After 1 to 2 days of rest, begin moving the injured area. Stop any activity if it causes pain and give the injured area more rest. Gentle stretching will prevent scar tissue formation that may decrease movement.
  • Strength. Once the swelling is gone and range of motion is restored, begin gradual efforts to strengthen the injured area.
  • Alternate activities. After the first few days but while the injury is still healing, phase in regular exercise using activities or sports that do not place a strain on the injured area.

WebMD Medical Reference from Healthwise

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

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Beats
PER
Seconds