If you’re an athlete then you’re no doubt familiar with injuries. Over 8 million Americans receive treatment for sporting injuries every year. Injuries happen and there’s no getting away from that.
The one thing you can have a say in is your injury recovery. Let’s take a closer look at how to recover from an injury and the things you can be doing to get yourself up and operational in no time.
Use the RICE Method
If you suffer from a soft tissue injury like a sprain or muscle tear, applying first aid immediately can significantly speed up your recovery time. RICE is the most popular acronym in the world of injury recovery. It stands for rest, ice, compression, and elevation.
Rest
If you’re injured then it’s important not to put any more stress on the injury. Stop any physical activity immediately and refrain from using the injured body part where possible.
Ice
The injured area should be iced for up to 30 minutes. You should do this 4-8 times a day for the first week. This will help to reduce any swelling and can help to ease the pain.
Compression
48 hours after the initial injury it’s important to apply compression to the injured area. This will stop excess swelling. If you suffer any numbness or tingling whilst wearing a compression bandage then loosen it immediately. If symptoms persist it’s important to have it checked out by a professional.
Elevation
Keep the injured area elevated above the heart as much as possible to minimize swelling. If you’ve injured a leg or ankle you can prop it up on a couple of pillows while you’re lying down. Try and elevate the injured area for a minimum of 2-3 hours a day.
Get Treated Immediately
It’s time to leave the ego aside and get your injury checked by a professional. Sprains and muscle tears might be more serious than you imagine and if you don’t get them checked straight away you could be delaying the healing process.
Rehabilitation
Once your injury has started to heal it’s important to utilize physical therapy to slowly get your injury back to where it should be. Your type of injury will decide the type of rehabilitation. You might just need to perform gentle movements to slowly regain a full range of motion.
If your injury involved your neck and back then someone like an Orlando chiropractor can help diagnose and provide safe healing treatment.
Sleep
Sleep is a huge tool for recovery and shouldn’t be overlooked. Your body does most of its recovery while you’re in deep sleep. If you’re injured you want to make sure you’re getting a minimum of 7 hours each night.
Good quality sleep can also help to lower your overall cortisol levels which can in turn lower inflammation.
Diet
What you eat and drink plays a big part in how your body deals with injuries. First of all, you need to make sure you’re staying hydrated. Drinking plenty of water will help to reduce swelling while you’re injured.
Stay away from fatty and processed foods as they can increase inflammation. Be sure to eat plenty of protein to help your body rebuild and recover damaged tissue.
The Road to Injury Recovery
Injuries are never welcomed but with the right injury recovery methods, you can get back to your normal active self in no time. It might be difficult not to be able to participate in your usual activities but it’s crucial that you rest and give your body time to recover before putting it through its paces again.
For more tips on staying active and healthy be sure to take a look at the rest of our site.
