Optimise Your Recovery from a Sports Injury

Participation in sport is at an all-time high in the UK. Millions of people across the country are improving their health and fitness levels by getting involved in clubs and classes, while many of us prefer to pound the treadmill at the gym several times a week to achieve the unmatchable sense of self-satisfaction experienced after a good workout.

However, alongside this higher take-up rate is a higher risk of injury from sports-related activities. It’s important that sports enthusiasts take care of their bodies to prevent this from happening – but if it does, there are a number of steps you can take to aid a speedy recovery.

What Can Cause A Sports Injury?

A huge number of sports injuries are caused by inadequate warm up techniques. Warming up is a key part of any exercise regime, as it helps loosen up joints and muscles and increases your heart rate in preparation for more physical activity. Warm ups also improve the effectiveness of your workout and make the whole training session more worthwhile.

Your body may also suffer injury a result of a poor training technique, not using sports equipment correctly or simply overexerting yourself.

sports injury

Self-Help Tips

To optimise your recovery from a sports injury, most physiotherapists will suggest that you adhere to the ‘PRICE’ treatment approach. Patients are encouraged to carry out the following steps for up to 72 hours, 3 to 4 times a day.

Protect: If youexperience pain as a result of any kind of physical activity, you need to stop what you’re doing immediately to prevent the pain from getting worse.

Rest: Reduce or stop using the injured area for approximately two days.

Ice: Use an ice pack on the affected area for 20 minutes around 4 to 8 times a day (depending on the severity of the injury). You can make your own ice pack by filling a plastic bag with crushed ice or frozen veg and wrapping it up in a towel.

Compress: Compressing the affected area could help reduce any swelling. You could use elastic wraps, boots, air casts and splints depending on the nature of the injury. Make sure you speak to a medical professional if you’re unsure which compression method will work best for you.

Elevate: Lift the injury above heart level. If you’ve injured an arm or leg, use a sizeable pillow to elevate your limb. 

Sticking to the ‘PRICE’ method will ensure that your body is able to repair your injury as quickly and effectively as possible. It’s also advisable to gently move the affected body part from time to time to prevent the injury from becoming stiff and uncomfortable.

If your symptoms fail to improve after sticking with this management approach, get in touch with a doctor or physiotherapist for further advice.

Stretch Physiotherapy and Pilates is an up and coming clinic offering physiotherapy and sports massage in Chelmsford.

Photo source: http://www.flickr.com/photos/durrah/8637042485/

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