Tellakos | Sports injuries are quite common among all physically active people. No matter if you’re a professional athlete or just a novice at working out – one momentary lapse in concentration and you’ve sprained your ankle or strained a muscle. So, if you want to learn how to heal a sports injury fast (or prevent it altogether), just keep on reading. Here are seven great ways to make it happen, so check them out and enjoy!
Firstly, what are the ways to prevent a sports injury?
Before we start with useful tips on how to heal a sports injury, we must mention ways to prevent it in the first place. Of course, you must warm up your muscles before you start exercising. Also, be sure to develop a fitness plan that perfectly corresponds to your age and current fitness level. Your workout plan must include cardio, flexibility, and strength training, and you should switch between different muscle groups and types of training every day. Besides that, you should always use the right equipment – shoes in particular – and allow your body to cool down after a workout. This should take twice as long as your warm-up session!
How to heal a sports injury?
Allow yourself to get enough rest
However, if you still manage to injure yourself during a workout, the first thing you must do is immediately stop your activity and get enough rest in the first couple of days. Even though many people think that you must tough it out and keep working out, this is a completely wrong approach. Instead of speeding up your recovery, this will prolong it instead, which is the last thing you want. Also, you shouldn’t put any weight on the injured area in the next 2 days. Getting enough rest will prevent further bruising, too, so bear that in mind and do it properly!
Seek an appropriate treatment
The next essential step is seeking appropriate treatment. There are some clear signs that tell you that you require professional help, and swelling, bruising, and pain are the most obvious of them. If at least one of these is present, be sure to make an appointment immediately. This is important simply because it’s the only way to get the correct diagnosis. Once you get a chance to talk to a healthcare professional, you must be ready to describe how the injury occurred. It’ll help your doctor understand which muscles or ligaments were affected and how severe is your injury!
Get a diagnosis to understand your injury
A lot of athletes think that some minor tears and sprains will significantly improve after two weeks, which is why they don’t want to see a doctor. However, a lack of improvement means that there’s something wrong with your injury, which is why you must visit your doctor, get a diagnosis, and see what’s going on with it. A detailed clinical examination, X-rays, and other scans will help confirm the diagnosis. These will allow your doctor to come up with a good recovery strategy with no complications. Once you understand your injury, you’ll feel more physically and mentally ready during the process of recovery!
You won’t go wrong with physiotherapy
Millions of people from all over the globe know that playing sports never comes without the risk of injury. For example, Australia is frequently described as a nation that loves sport; however, around 60,000 people were hospitalized for sports injuries back in 2016-17. When you suffer a severe sports injury, physiotherapy often is a vital step in your process of recovery. This type of treatment can successfully deal with a sore neck, painful back, and even headaches. So, if you live in Australia and you want to recover from a sports injury, be sure to opt for physio in Canberra. This is a great way to get well soon and overcome all the obstacles!
Cold therapy is often a good idea…
A lot of medical professionals recommend cold therapy when you’re recovering from a sports injury. The main goal of this type of therapy is to reduce swelling and bleeding, as well as to relieve pain and alleviate muscle spasms. The good thing is that you can go for this type of therapy in the comfort of your home. All you need to do is to place an ice pack on the injury site. You can also fill a bathtub with ice cubes and spend around 15 minutes in it – not longer than that. Once you get out of the bath, your muscle tissue will warm up and return the oxygenated blood to your blood vessels. It’ll help your muscles recover faster!
… As well as elevation
Apart from physiotherapy and cold therapy, elevation is another amazing way to heal a sports injury. This is particularly true for acute sports injuries such as strains, sprains, contusions, dislocations, and similar ones. Elevation is important here simply because it reduces the amount of blood flow to the injured area. When it comes to lower extremities, just lie down in your bed and elevate the injured leg on several pillows. It’s essential to have the injured area above your heart level, so remember that and minimize the swelling in no time!
Eat the right foods to support your recovery:
The last thing on our list is a proper diet accompanied by adequate supplements. Your meals should be rich in protein – a building block that enhances the muscle-building process in your body. Protein can be found mostly in eggs, lean meats, and fish. Vitamin C is also crucial as it produces collagen that rebuilds tissue. The same goes for omega-3 fatty acids that can successfully deal with inflammation and speed up your recovery. Vitamin D is a must, too, so be sure to expose yourself to sunlight as often as possible and you’ll do a great job!
As you can see, there are so many great ways to heal a sports injury fast. These seven are the best ones out there, so stick to them and you’ll see a fabulous improvement. Just follow our guidelines and you’ll make it happen, without a shadow of a doubt!