Whether you are a professional athlete or a weekend warrior you know that an injury can take you away from your sport in a flash. Whether it’s a sprained ankle or a torn ACL an injury can frustrate any athlete for several reasons and make recovery seem distant. Dealing with the actual physical injury is stressful enough and often just half the battle as the emotional frustration can take a toll and delay recovery. If you want to get back to your sport as soon as possible after suffering a sports injury be sure to follow these 8 tips for a successful recovery.
1. The Magic Wand Treatment
Don’t expect to go into therapy or recovery expecting the magic wand treatment. Recovering from a sports injury properly takes time and step by step results. Trying to recover too quickly can result in further damage or injury.
2. Listen to the Professionals
It can often be difficult for athletes to 100% adhere to the instructions of a rehabilitation specialist as athletes tend to push themselves in a competitive manor. Don’t overdo it and listen to the medical professionals, they know what they are talking about even if you think you can push yourself further.
3. Heat it Up
Do yourself a favor and buy an electric heating pad, applying heat to your injury helps bring in oxygenated blood and nutrients to the damaged area. Heat also relaxes muscles and can make scar-tissue more pliable and easier to manipulate.
4. Ice it Down
Icing is good for acute swelling and bruising and has benefits in treating sports injuries. Icing a damaged area creates vasoconstriction which aids in the removal of toxins in damaged tissue including deoxygenated blood. Alternating between heat and cold therapy several times per day can often be quite beneficial.
5. Massage the Area
Therapeutic massages are used in treating sports injuries consisting of damaged muscles and scar-tissue. Scar-tissue develops in damaged areas and although it’s made of collagen it isn’t as strong as the tissue it’s replacing. Massaging scar-tissue helps prevent the collagen from growing in cross-links and aids in developing stronger tissue.
6. Stretch your Muscles
After a sports injury has occurred muscles can become shortened and tense, properly stretching can help you loosen up tight or sore areas and improve range of motion. A static stretch should be held for a minimum of 30 seconds and repeated at least 3 times.
7. Get Plenty of Rest
Your body heals the most while you sleep and rest. A good night’s sleep is essential for recovery especially when you are doing therapeutic exercise related to your injury.
8. Talk it Out
Dealing with the psychological woes that come along with sports injuries should be treated also. Speaking about your frustrations to loved ones or even the medical professionals that are involved in treating your recovery is helpful for your mental state of mind.
If you’ve suffered a sports injury then you likely want to heal it right away. Make sure to take the proper steps to ensure yourself a healthy recovery and prevent further damage. Sports injuries can affect your psyche just as much as your body so be sure to give yourself a well rounded treatment for the best recovery possible