How to Recover from a Sports Injury?

April 21 05:57 2021 Print This Article

Dealing with Sports Injuries

Being active and exercising regularly are both essential for good health. For most people, that means participating in sporting activities. This can, at times, result in injuries. When an injury happens, it is important to know how to deal with it to ensure fast and complete recovery. The treatment protocols to be followed will depend on the nature and severity of the injury and on which part of the body has been affected. Except for minor problems like small cuts, bruises, and slight sprains, it is best to consult an Orthopedic Specialist who will advise on the right course of treatment and medication.

Some injuries that occur often are:

• Shin splints
• Knee injuries
• Groin pulls
• Hamstring injury
• Shoulder and neck strains
• Ankle sprains

What Causes Sports Injuries? 

Apart from fractures which are injuries to the bone, injuries can affect the ligaments and tendons as well.

• Ligament Injuries – Ligaments are the elastic bundles of tissue connecting bones and they stretch and retract when the joints bend. Too much strain on them can tear or snap them, leading to many knee and ankle injuries.
• Tendon Injuries – Muscle fibres, also called tendons, are bundles of tissue which attach muscle to bone. When they are stretched too much, they can twist and tear.

Treating Common Sports Injuries – PRICE Therapy 

If the injury is slight and you are confident of what the problem is and are sure that it can be treated at home, then there are some general treatments that may be used to aid your recovery. This is known as PRICE therapy. PRICE stands for:

• Protection – Keep the injured area protected from stress or further injury.
• Rest – Avoid exercise and cut down on physical activities. If the injury is to the ankle or knee, use crutches to keep the weight off the injured limb or joint. If the injury is to the elbow or shoulder, a sling will relieve the pressure on the joint. If the injury is to the back or abdomen, staying in bed for a few days will help.
• Ice – Apply an ice pack to the injured area every 3 or 4 hours. Keep the ice pack intermittently for about 20 minutes. If an ice pack is not available, wrap ice in a towel and only then apply it to the skin. Do not let the ice come into direct contact with the skin as this could cause ice burns.
• Compression – If possible, wrap a compression bandage around the injured area to reduce swelling. The pressure should be firm but not so much as to cause any pain or discomfort. Use compression only during the day and remove the bandage when sleeping.
• Elevation – If possible, keep the injured part of the body elevated. This will reduce the pressure on the area and will also limit swelling.

• Over-the-counter pain medications may also be used, but not for an extended period.

When to Seek Medical Help

If the injury is severe or if the PRICE treatment did not help, then a sports injury doctor should be consulted without delay. Seek help under the following circumstances:

• If the pain has not subsided in a day or two
• If the pain increases
• If the swelling doesn’t come down
• If unable to move the limb

The doctor will, after conducting a thorough examination of the injury and taking into account other related factors, prescribe a course of treatment. This may include:

• Prescription pain medication.
• Corticosteroid injections to control inflammation.
• Immobilization of the injured area. This could include the use of splints and casts, using a wheelchair, bed rest, and so on. The doctor will monitor the patient’s progress and start gentle exercises as soon as possible to regain flexibility.
• Physiotherapy is often the most helpful method when it comes to treating sports injuries. This may include massaging, manipulation of the injured part of the body, supervised exercise, etc. Such activities must only be done as advised by a professional physiotherapist. Massages and other home remedies from well-meaning family members and friends may do more harm than good.
• Diet modification and the use of vitamin supplements may be advised to help the body’s own healing mechanism function more efficiently.
• If the injury is such that non-invasive treatment will not help, then surgery will probably be required. Although this is often a cause of concern for some patients, it must be remembered that the sports injury doctor’s aim is to ensure the best possible recovery for the patient and that surgery will be advised only if that is the right option.

 Preventing Sports Injuries 

• Make sure that you warm-up well before starting the activity as warming up increases blood flow.
• Increase the activity at a gradual pace. Don’t do 100 squats on day 1 – your body isn’t ready for it.
• Stop when you know you are straining your body.
• Use protective gear like helmets, knee and ankle guards, etc.
• Cool down after a game – your stretched muscles need it.
• Don’t play when you are injured.

By being careful, you can ensure that you do sports activities longer and with less chance of injury.

The key to recovering from a sports injury is to use common sense, to know when to consult a doctor, and then to follow the doctor’s advice.

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.

Chennai – Alwarpet/Vadapalani 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801