Getting Back Into The Game—How To Recover From A Sports Injury?
Nothing is more frustrating than being an active sports athlete with a brand new injury. Despite the athletes’ “no pain no gain” approach to life, recovering from sports injuries requires them to be sidelined and wait it out—and for some, that can be the most painful thing of all.
However, with the right team of healthcare professionals and the right kind of attitude, you can make a winning comeback after a sports injury.
Here are some tips that’ll help you recover faster:
The “RICE” Method
The RICE protocol, which stands for rest, ice, compression, and elevation, is ideal for recovering from soft tissue injury, such as muscle tear or sprain. The idea behind the method is to control inflammation during the initial phase of injury.
- Rest: It’s important to rest and refrain from further physical activity in order to prevent stress and serious injuries.
- Ice: Icing the injured area 4–8 times a day for 20 to 30 minutes can reduce swelling, bleeding, muscle spasm and pain.
- Compression: Applying compression to the injured area within 48 hours of the injury helps prevent excessive swelling.
- Elevation: Reduce swelling by elevating the injured limb. Use a sling or pillow for upper limb injuries, and in case of lower limb injuries, make sure to elevate your ankle above the hip.
A healthy diet and supplements
Protein-rich foods like fish and meat play a significant role in enhancing the body’s muscle-building process. Studies have shown that Omega-3 fatty acids found in fish oil and supplements can limit excessive inflammation in the injured area and speed up the recovery process. Similarly, turmeric, dark leafy greens and citrus fruits rich in Vitamin C have also shown anti-inflammatory properties.
With bone injuries like fractures, on the other hand, eating calcium-rich foods has shown to speed up healing.
Seek immediate treatment
While the “RICE” method may prove effective for minor injuries, it can’t treat the underlying condition. It’s crucial to visit a podiatric physician who can diagnose your condition with a thorough clinical exam and imaging, and devise a focused rehabilitation strategy to speed your recovery process.
Foot and ankle surgeons, like the ones at the Foot & Ankle Institute of Miami Beach, use a multidisciplinary approach, which combines innovative non-invasive treatments and physical therapy to help you get back on your feet.
Our expert physicians are trained to maximize patient outcomes with regenerative treatments like Platelet Rich Plasma (PRP) injections that have been shown to effectively reduce pain and inflammation.
Seeking help from a podiatrist can make all the difference in recovery time. Get in touch with ustoday for more information.