A lot of patients are very eager to get back to their routine, after sustaining a sports injury. Whether it’s the eagerness of going to their practice for the sports they play or normal activities of daily life, jumping right back to the routine is not always the best option. 

No matter which type of sports or the level you play at, sports-related injuries are just the part and parcel of the field. However, getting help as early as possible and having a focused strategy for recovery that focuses on complete healing mentally and physically is instrumental in ensuring an early return to the sports.  

Tips on how you can prevent sports injuries 

You can avoid many sport-related injuries by practicing some form of warm-up exercises like cardio or stretching before playing the sport or using an alternative treatment to ensure your body is functioning at its best. 

However, soft tissues that have been warmed up and stretched before a physically demanded activity are less likely to be injured while playing the sport. That said, many athletes and people who play any sport for a professional or recreational purpose tend to take chiropractic sessions to ensure muscle and joint strength. 

Here are few basic tips that can help you prevent a sports injury: 

• Come up with a fitness plan, which includes strength training, flexibility, and cardiovascular exercises, according to your level in the game.
• Practice alternative exercises for different muscle groups after every few days 
• Consult a Kennesaw chiropractor or one near where you live and ensure your muscle, joint, and overall body’s health
• Give your body time to cool down after playing the sport   
• Use the correct sports gear, shoes, and equipment as required by the specific sports

Use the RICE method to treat injuries 

The RICE method includes rest, ice, compression, and elevation. It can be the key in the treatment of acute soft tissue injury. Using the RICE therapy early on in your treatment for the injury can help control the initial inflammation and the healing process can start early. 

That said, there can be swelling, redness, and warmth in the immediate phase of the sportssport injury, which can cause the patient pain. However, cold therapy or icing can be good to alleviate this, and compression using a soft bandage can limit swelling. During the first 48 to 72 hours of the injury, elevating the injured area is very critical, as it can help reduce the swelling. 

Rest 

When you get an injury, you must immediately stop your activity and give your body rest for at least the first 2 days. You must also avoid putting weight on the injury and resting will also help prevent further bruising. 

Ice 

Use an ice pack for 15 to 20 minutes every 3 to 4 hours especially during the first 2 to 3 days of the injury. The cold can be great for reducing pain and swelling. In case you don’t have an ice pack, you can also use a bag of frozen corn or peas for the same results. 

Compression 

Cover the injured area with a medical bandage to avoid swelling. Make sure you wrap the area snug but yet too not tight so it doesn’t interrupt the blood flow. If you see the skin turning blue or it feels cold, tingly, or numb, make sure to loosen the bandage a little  

Elevation 

Raise the body part that’s injured above the level of your heart. It will help reduce the pain, swelling, and throbbing. You can do this using a pillow. Try to keep the injured body part raised whenever possible. 

Let your injured body parts heal 

If you are repeatedly using your injured body part it will definitely struggle to heal. It is important to remember that pain is the natural indicator of an ongoing injury and it should not be ignored. It can also work as a reminder that your body needs rest from daily activities or sports. 

After consulting a professional, it may work the best for you to immobilize the injured area using a brace or splint. and allow it to completely heal. However, consistently using the injured area may aggravate an acute injury, making it chronic and more likely to recur, and difficult to treat. 

Understand your injury from an expert 

Minor sprains and tears normally show improvement after 2 weeks of some rest and taking a break from the sport. However, if you don’t see any improvement, you should get a consultation from a doctor with experience in sports injuries. 

Your doctor will suggest a detailed clinical examination and imaging tests like x-rays and body scans. This will help to confirm the diagnosis and focus on the rehabilitation strategy to allow a faster and complete recovery while preventing complications. Depending on the severity of your injury, you might also want to consult an orthopedic specialist to ensure your bones, joints, and muscle health. That said, it is very important to understand the nature of your injury, as this will help you prepare yourself mentally for the recovery process and take care of yourself accordingly.

Practice an early range of motion exercises 

After the initial inflammation has settled down, it is important to start early movements and exercises for the joints and muscles to restore the full range of movement. Depending on the severity of your injuries, it is best to implement this exercise regime under the supervision of a specialist. A physiotherapist will also ensure you achieve appropriate milestones in your recovery process. 

However, returning to your sport prematurely, while your joint’s motion is still restricted, can put you at the risk of further injury. 

Get your normal walking pattern and muscle strength back 

Getting back to your normal walking pattern involves making sure there is normal weight transfer from your feet to your knee, hip, and then your back. However, if you are facing any difficulty getting back to your normal walking pattern could be because of pain, muscle imbalance, and weakness. It is important that you address this before going back to playing the sport. 

As you have been resting for some time to heal the injury, it typically causes muscle wasting and at times even injured body parts. Hence, to regain your muscle strengthen, resistance training can be very helpful in improving your balance, reflex control, and endurance in the injured tissues in the body. Resistance training, along with conditioning and endurance training is often used to prepare your injured area to get back to the field faster.

Quick and complete recovery from a sports injury 

Following the above-mentioned tips and process of recovering from a sports injury can be helpful in making sure your body fully heals and gets back to its normal condition. However, for complete recovery, it is very important to make sure you give your body the fuel it needs to achieve a complete and fast recovery. Make sure you take a healthy diet that consists of protein-rich foods, vitamin C, omega-3 fats, calcium-rich foods, vitamin D, and all other nutrients that your body needs. 

Along with all this, it is also extremely important to not isolate yourself during recovery time. Make sure you have a strong support system that helps you during this time. Whether it’s friends and family or a professional counselor it necessary to keep your mental health in check for complete and quick recovery.