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Effective Ways to Recover Faster From Sports Injuries

Written by on September 18, 2020 in Exercise and Fitness with 0 Comments

 

After sustaining a sports injury, most athletes are ready and raring to recover so they can get back to playing and practicing as usual. However, sports injuries can take some time to heal. Injuries are part and parcel of sports, however annoying they might be.

While they might take time to heal, there are a few things you can do to speed things up a bit. Try these activities to help cut down on recovery downtime and get back in the game sooner.

  • Use the RICE method – The RICE method stands for Rest, Ice, Compression, and Elevation. When you sustain an injury, immediately stop and rest to prevent further damage. Put ice on the injured area four to eight times a day for 30 minutes each session to relieve pain and swelling. In the initial 48 hours, apply compression to the affected area to bring down the swelling further. Finally, keep the injured area elevated to bring down swelling. For lower limb injuries, keep your ankle above your hip. For upper limb injuries, use a sling to keep the arm elevated.

Photo by Jesper Aggergaard

  • Get treated immediately – While the RICE method works well on minor injuries, more serious injuries need professional help. Contact an expert immediately, like sports therapy Brampton Physiocare & Wellness clinic, after getting hurt; a therapist can tell you if you’ve actually suffered an injury and can give you advice on what to do next. Immediate treatment can make a big difference in identifying potential injuries and treating them immediately after getting hurt.
  • Recover with supervision – After the pain has gone and the swelling has receded, you may not have fully recovered yet. Taking physical therapy after an injury can give you guidance and supervision from trained RMT Kitchener professionals who know how to get the body back to fitness. A physiotherapist can help you do some basic motion exercises to regain your range of motion and give you some exercises to rebuild your strength. There are other treatments (e.g. Massage Therapy Mississauga services) that can help relieve the pain and strengthen your muscles as you recover.
  • Eat more protein – Treating sports injuries do have something in common with regular training. Both involve eating foods rich in protein (e.g. meat, fish, eggs, and milk) to build more muscle mass. Healing after an injury can be sped up by eating plenty of lean protein to help the body rebuild after being hurt. Stock up on plenty of fruits and vegetables to give the body more healing nutrients as well.
  • Get plenty of sleep – Sleep is great for helping the body grow and heal. Sleep not only conserves more energy for healing but also releases more human growth hormone to boost the healing process. Get at least eight hours of sleep to give the body enough rest each day. Try spending more time during the day napping to sneak in a little more sleep time. More time spent sleeping helps the body distribute more resources to rebuilding itself after the injury.

Prevention Is Better than Cure

Photo by Alora Griffiths

It’s generally ideal to avoid injury altogether rather than cure one. Sometimes, injury can be avoided with warmups (e.g. cardio or stretching before playing or working out). Warming the soft tissues up helps make them more limber and less likely to be injured.

However, some injuries happen even in the event of warmups. That said, sometimes rest can be good for you. Recovery presents you with a chance to recover and recharge so you can come back strong. Use the time to practice your mind and get ready for when you’re strong enough to get back in the game.

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