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Sports Injury Recovery- A Step by Step Process



Photo by Andrea Piacquadio from Pexels
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Being physically active, professionally, or recreationally, is amazing for your body and mind. However, due to certain circumstances and carelessness, you might get injured while training. Injuries are a common occurrence in sport, but their recovery severely depends on the way you treat them.

To be able to get back on track, you need a recovery process that will help you heal your injury. You’re probably aware that it will take time, but to prevent further complications, you need to be patient. What can you actually do to help your recovery from an injury?

1. Prevention

The first step to treating an injury is prevention. Many people neglect this step and end up badly hurt. So, what can you do to prevent an injury?

It’s extremely important to start slowly. Getting back in shape and gradually increasing the intensity of your workouts can save your body from future harm. Keep in mind that overdoing the exercises is never good. Fatigue and dehydration can lead to loss of concentration and injury.

 So, it’s vital for you to warm up before your workout. Don’t forget stretching either as it’s one of the best ways to relax tense muscles. Another crucial thing is your equipment. You need a pair of trainers that will support your body and ankles. 

2. Immediate treatment

Injuries happen from time to time. There is no use in whining about your mistakes and what could’ve you done better. Instead, seek immediate treatment. Injuries don’t always have to be serious. However, if you notice redness, swelling, extreme pain, or bruising, you need to treat your injury right away. 

It’s commonly known that the ice helps you reduce the swelling and pain. So, professionals recommend applying cold therapy as soon as possible. One of the easiest and most effective ways to achieve the cold therapy is by placing an ice pack on the injured body part. Not only will it reduce the swelling and pain, but it also prevents bleeding and muscle spasms. 

3. Self-treatment: PRICE

The first couple of hours after the injury are crucial. Even though you’re not a professional, you can do a lot for your injured body part by following the PRICE method. What is the PRICE? PRICE stands for Protection, Rest, Ice, Compression, and Elevation. These 5 parts are essential for at-home injury treatment.

You need to protect your injured body part from any further damage. Use elastic wraps or bandages to prevent further injury. Rest is an obvious, but vital part. Resist the urge to hop back on your feet and continue the training while your injury heals. Ice is the cold therapy we’ve mentioned, while the compression is strictly correlated to protection. 

By using an elastic bandage, you’re compressing your injury which reduces swelling and inflammation. Similarly, by elevating your injured body part, you’re directing your blood away from the injured tissue which minimizes the pain and helps your recovery. 

4. Medication and diet

Pain and inflammation are common symptoms of the injury. Even though the PRICE method is one of the best first steps you could do, sometimes it’s not enough to minimize the severe symptoms. What can you do to ease the pain and the unpleasant inflammation?

Use medication to go through these tough times. Acetaminophen is the ideal choice for the first day after the injury. You can switch to anti-inflammatory medication after the day or two. Even though medication can help, some people don’t feel comfortable taking it. There’s a natural alternative that may not be as effective as the medication. 

Eat food rich in anti-oxidant, which includes darkly colored veggies and fruits. They minimize inflammation. Mix them up in a blender and drink this power potion for your recovery.

5. Visit a professional

Sometimes professional care is needed to help you overcome and heal your injury. Even if you’ve done everything right, having an expert check your injured body part out may be crucial in your recovery process. Your treatment process isn’t over if your pain and swelling are gone. If you have an injured foot, for example, you will need extra care so you can go back to the track.

Not many experts specialize in foot care. So, you need to seek the professionals that are in sports focus podiatry, and they can offer you a wide range of different treatments for your feet and lower limbs. From digital gait analysis to shock wave therapy, your entire care and recovery process will be covered. Don’t waste time and money on unprofessional treatments when you can get the best care for your injuries.

6. Slowly ease back in the game

Even if you’ve gone through the rehabilitation and recovery, getting back to the gym is still part of the process. Slowly returning to your workout routine is crucial. 

Don’t put too much pressure or strain on the injured body part. Do lighter exercises at first until you’ve built enough stamina to confidently get back to the game. Don’t forget to warm up and stretch regularly as a part of further injury prevention.  


Recovering from the injury is a process that includes several steps. If you want to properly heal your injured body part, don’t skip any of the steps. Try to be patient until your damaged tissue heals and slowly return to your previous routine. Patience and proper care are a crucial part of recovery.

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