5 Ways to Treat Injuries and Speed up Your Recovery
Every versed athlete knows that prevention is the best approach, but when you have failed to prevent an injury and you now have to find the most optimal treatment, the very least you can do is make an effort to speed up your recovery. After all, accidents happen all the time, and while some gym-goers recover quickly, others need a boost to make sure that the injury will subside.
From debilitating to minor and barely noticeable, injuries have the potential both to fade or to escalate if you don’t choose the treatment that will actually help you heal. While you will come across a slew of different pieces of advice on how to treat your injury, the following five are the safest and simplest for you to implement depending on the scale of your injury.
Remember to RICE
The holy grail of treating and speeding up sports injuries, RICE is a commonly used acronym that helps athletes remember the four key steps that are vital for treating most kinds of injuries. For example, a sprained ankle, a painful elbow, or a sensitive knee can all be treated with the help of RICE. You’ll often hear the very same advice from your doctor even for some more complex injuries as a way to make sure you heal quickly.
- Rest – sleep and general rest are both vital when you experience an injury, followed by pain and other symptoms. It will give your body time to recuperate while you’re not putting yourself at any other risk to exasperate the situation.
- Ice – Injuries are typically caused by acute inflammation, which is the culprit behind that swelling or pain. Cold is useful for dealing with inflammation and soothing the pain as well.
- Compression – This is both a preventative measure to stop your swelling from spreading, but also a form of treatment to make sure the area is isolated and supported. Cold compressions are a great choice.
- Elevation – Get those pillows and blankets to slightly elevate your injured knee or wrist. A little can go a long way to reduce swelling!
Talk to a doctor
To learn what you can do in the future to prevent similar injuries, but also to get a proper diagnosis and a specific treatment, it’s best to reach out to your doctor for help. Sometimes, however, the injury can be debilitating enough to make it very difficult for you to head to your doctor’s office. In such situations, you can download a home visiting doctor app that will help you find a professional to come to you and help you deal with your injury.
This may be the best approach to prevent causing any further issues. After all, when you’re dealing with a swollen ankle, it’s best not to put it to more work when you should be resting at home.
Adjust your routine
Even if you’re only dealing with a very minor sprain, and this is not your first rodeo so to speak, you should still be wise when it comes to going back to your training routine. You might even feel ready to tackle your routine at your regular pace, but your body might now have a “weak link” that’s about to break if you put too much strain on yourself. Take a look at your training routine, spot the exercises that put too much pressure on the injured area, and find a way to work around the injury.
Plenty of rest and solid eight hours of sleep every night, paired with cold compression might do the trick while you’re at home, but make sure your training won’t cause any further inflammation. Add lighter mobility work once the initial swelling has passed, and you can ask your doctor to suggest corrective exercises that will prevent the injury from happening again.
Giving your nutrition a little push is something most athletes are very familiar with, so why not make use of the practice when you’re dealing with an injury? This is especially applicable when you’re suffering from a fracture that will take a long time to heal anyway, so speeding up the process is in your best interest.
Among many supplements that could be helpful, some of the most beneficial sorts for injuries include omega-3 fatty acids for lowering inflammation, magnesium which promotes bone strength, and glucosamine to help with the pain and regeneration.
Boost your diet
Finally, as every medical professional will tell you, what you eat and how consistent you are with proper hydration also plays a pivotal role in healing. Since you cannot rely on supplements alone, you need to make sure that you’re consuming anti-inflammatory foods, to maximize your body’s natural healing mechanisms and recovery rate.
If you’ve been unlucky enough to suffer an injury, you need a go-to healing toolbox of tried and tested pieces of advice. Use these bits of wisdom already loved by every professional as well as amateur athlete and help those injuries heal faster.