Individuals who love to be active in sports will surely encounter an injury at least once in their life. The best thing they should do when having an injury is to ensure a good recovery by doing the right practices.
Having the wrong treatments or forcing yourself can result in even more serious injuries. Here are some things that you should do after you experience any injury from playing your favorite sports.
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Take a Rest
The first thing you should do when you get injured from any sport is rest. Please don’t force yourself to continue playing, as it will only worsen your injury. Resting properly after an injury will also lessen any bruising on the injury site and allow your body to heal.
Depending on your injury, you should rest your injury for at least two days. Ensure that you avoid putting weight or moving the injured part within 24 to 48 hours.
Apply an Ice Pack
Another common thing that many athletes do when they suffer from injury, is to apply an ice pack.
An injured area will likely become red, swollen, and sensitive. Swelling is due to the expansion of the blood vessels in that particular area. Your body does this reaction to deliver more oxygen-rich blood to help repair any damage resulting from the injury.
Ice can help limit the impact of the injury and regulate the pain and swelling. Ice therapy is most effective if applied sooner, preferably within the first 48 hours after the injury.
Compress the Area
It is also advised to compress the injured area by wrapping it with compression wraps. You must compress the injured area to help reduce swelling and pain. It will also help improve blood circulation, which can help increase the recovery rate.
When compressing the injured area, you have to remember not to wrap it too tightly. It will only worsen your injury instead of helping you recover. Here are some signs that your compressions are too tight:
- Increase in pain
- Tingling sensation
- Numbness of the injured area
- More swelling
- The injured site will feel cold
- Excessive bruising
Elevate the Injured Area
Always raise the injured area and ensure that it is well-elevated above the level of your heart. Elevating the injured area is a trick to reduce the pain and swelling. This is due to the fact that it prevents fluid from draining away from the area.
You can place the injured area over a pillow to ensure elevation. For example, if you couldn’t elevate the injured area higher than your heart, you can place it at the same level as your heart. If the injured area is on your hips or buttocks, you should lie down with a pillow or two under your lower back to lift it.
Seek Medical Attention
Minor injuries like sprains or tears can improve within two weeks with proper rest and taking a break from any unnecessary activities. However, if there is still no improvement after two weeks,, you should start seeking medical attention to avoid any complications..
The physician will conduct a thorough examination and imagery of your injury. So, expect to undergo x-rays and scans throughout your examination. All of these will help the doctor diagnose your medical condition.
Confirming the condition of your injury will help the doctor provide you with the proper prescription and rehabilitation program to increase your recovery and prevent further complications. In addition, knowing your injury situation will help you be mentally prepared when you recover.
Start Rehabilitation
After you visit your sports doctor, you will likely be advised to undergo rehabilitation depending on the severity of your injury. Therefore, when choosing a physiotherapy clinic, you should select the best.
Check out https://www.fitnessphysio.com/ and see how these experts will help you recover quickly. By using the correct program according to your physician’s diagnosis of your injury condition, you’ll recover safely in no time.
Rehabilitation is vital after an injury as it will help you recover slowly through a step-by-step process. In addition, it will make your injured area become mobile again and repossess its strength.
Most athletes who undergo rehabilitation after an injury are still doing the same activities after the program, no matter how severe their injuries are.
Meanwhile, other people who neglect their condition and do not undergo rehabilitation don’t regain their previous conditions and might even develop problems with their movements or health.
Eat Proper Food and Consume Supplements
One way to support your rehabilitation and recovery is to eat the proper food and take supplementation. The first and most important food you should consume is protein-rich food like meat and fish. Protein helps your body with muscle recovery.
The next food you should consume is rich in vitamin C. Citric fruits or dark leafy vegetables are good sources of vitamin c. You also want to consume omega-3 and vitamin D supplements.
Follow These Tips and Recover Fast
If you want to recover fast, you should follow the things listed in this article. You should never have to worry about how your injury will affect you after your recovery if you do the right processes.
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