Sports injuries are injuries that occur in athletic activities or exercise. Athletes get injured when they are not in proper condition. Not warming up or stretching enough before you play or exercise can also lead to injuries. In order to enhance the recovery of injured tissues, sport injury recovery is needed also known as rehabilitation.
HOW IS IT DONE?
Minor sports injuries
If your injury does not require medical treatment – for example, a mild sprain or other minor muscle or ligament damage – you can treat it at home using RICE therapy.
RICE stands for:
- Rest – avoid regular exercise and reduce your daily physical activity. Using crutches or a walking stick may help if you cannot put weight on your ankle or knee.
- Ice – apply an ice pack to the affected area for 10–30 minutes. A bag of frozen peas, or similar, will work well. Wrap the ice pack in a towel to avoid it directly touching your skin and causing ice burn.
- Compression – use elastic compression bandages to limit swelling.
- Elevation – keep the injured leg, knee, arm, elbow or wrist raised above the level of the heart. This may also help to reduce swelling.
After 48 hours of RICE therapy, stop compression and try moving the injured area. If, after this time, your symptoms are worse, seek advice from your GP.
RICE therapy can be useful for any sports injury, but some injuries may require additional treatment.
Pain relief
Painkillers can be used along with non-steroidal anti-inflammatory drugs (NSAIDs) to help ease the pain caused by sprains and fractures and help reduce any swelling.
Immobilization
Immobilization is a treatment that helps prevent further damage by reducing movement. A sling or cast or splint can be used to immobilize the affected area.
Corticosteroid injection
If you have severe or persistent inflammation, a corticosteroid injection may be recommended. As well as reducing inflammation, it will help prevent long-term muscle and ligament damage.
Physiotherapy
Physiotherapy involves using massage, manipulation and special exercises to improve the range of motion and return the function of injured areas to normal.
Massage
Massage may be an effective method of speeding up the recovery process but it is not recommended if you have a serious soft-tissue injury, as it could make the injury worse.
Heat treatment and ultrasound therapy
Using heat therapy (heat pads or lamps) and ultrasound therapy (high-energy sound waves) may work in a similar way to massage by stimulating blood flow to the affected body part.
Surgery
Most sports injuries do not require surgery. However, very severe injuries, such as a torn ligament or badly broken bones, may require corrective surgery.
Rehabilitation
Rehabilitation is an important part of treating sports injuries. A rehabilitation programme aims to return the injured body part to normal function by gradually introducing it to movement and exercise.
With most sports injuries, it helps to move the injured part as soon as possible to help speed up the healing process. Gentle exercises should help improve the area’s range of motion. As movement becomes easier and the pain decreases, stretching and strengthening exercises can be introduced.
During the rehabilitation process, you should not attempt to do too much too quickly. Start by doing frequent repetitions of a few simple exercises before gradually increasing the amount that you do. Avoid painful activities and do not return to your sport until you have no pain, and full strength and flexibility have returned to the injured area.
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