How to Recover from a Sports Injury


Injuries such as ligament tears are not rare or unexpected in the sports world. However, if left untreated, these injuries could lead to a host of problems that can affect a player’s level of performance or worse.

Thankfully, many centers provide excellent services to help athletes maintain peak performance. One such company is White Pine Health.

But when should you go see a specialist for your injury? This guide will provide information about sports injuries and ways to deal with those issues.

Let’s start out by looking at some of the most common sports injuries.

What Are the Most Common Sports Injuries?

When a person is part of any type of sport, he is required to take part in an extensive and intense workout daily. Unfortunately, this is the perfect environment to lead to injury.

A few of the most common injuries in the sports world are:

  • Bursitis
  • Contusions
  • Dislocations
  • Fasciitis
  • Fractures
  • Lacerations and abrasions
  • Muscle cramps and spasm
  • Sprains
  • Strains
  • Tendinitis

When is the Right Time to Visit a Doctor?

If you have recently experienced a significant injury, you should immediately see a doctor. Untreated injuries and pain may “heal” on their own but might trouble you in the latter years if proper post-injury treatment isn’t utilized. You should visit a doctor or medical expert even in the case of minor damage to be sure and careful.

Some of the red flags of a significant injury are listed below:

  • Trouble breathing
  • Severe pain accompanied by swelling
  • Moderate to high levels of fever
  • Visible deformities, like unnatural bents in limbs or lumps
  • Instability in the joints
  • Sudden dizziness
  • Unable to support heavyweights

What Are the Best Ways to Recovery from Sports Injury?

There are a variety of methods and techniques that you try to speed up the pace of your recovery process.

The ‘PRICE’ method

Many athletes swear by the efficiency of the five-step pain relief model.

Protection- to prevent further injury, you need to protect the injured area from more stress. For instance, applying bandages.

Rest- any injury requires time to heal naturally. If you don’t give it proper time, then you might as well be prepared to bear the negative consequences.

Ice- you need to apply ice for at least 10-15 minutes to the injured area. It’s considered to be the most effective as well as the cheapest way. It reduces pain and swelling.

Compression- you need to create external pressure on the injured area. Although you need to be mindful about not making the pressure too tight, it further aids in reducing inflammation and swelling.

Elevation- by elevating your injured area, you allow the gravitational force to drain the fluids. For instance, you are putting a pillow under your sprained foot.

Rehabilitation under supervision

Sometimes doctors suggest a player indulge in prehabilitation before a big surgery. This can give your recovery process an edge. It provides the athlete with confidence in recovery.

You can consider going through rehabilitation as a part of your recovery cycle. It will help you to know if you have fully recovered or if there’s still some internal issue.

Massage therapy

Generally, all the muscles are utilized for any sport, yet there are a few muscles that are specific to individual games. It allows your knotted up and stiff muscles to relax and ease up.

Multiple science-backed pieces of research attest to the advantages of massage therapy. These include delayed onset muscle soreness (DOMS), increased flexibility, better sleep, decreased muscle spasm, better circulation, and pain relief.

Keep yourself hydrated

Water and nutrient-filled drinks are your most potent weapons against any type of injury. They help your body to repair the damaged tissues. Athletes generally forget to hydrate themselves when they are not training.

Moreover, this can break your recovery cycle. If you wish to heal up faster and not miss a valuable career opportunity, then you might have to reduce your salt intake as salt can make your swelling even worse.

Maintain a healthy diet

After an injury, a sports player is required to have a protein-rich food, like meat, to build up all the damaged tissues. Along with that, vitamin C can also benefit your recovery; it includes dark leafy vegetables and citrus fruits.

Certain supplements can be useful for people that are allergic to some of the dietary products. For instance, milk or calcium supplements are right for bone injuries such as fractures.

Begin with light exercises

If you are injured, it doesn’t mean that you’ll stop exercising all together. Hardcore training can put too much stress on your injured muscles, but no workout can be equally bad for you.

For instance, if you have a dislocated shoulder, then you can still go for a walk or jog for some time. It would be better if you ask your medical examiner to suggest a proper workout regime.

Get an optimal amount of rest and sleep

You might have noticed that most of the medications make you feel drowsy and extremely sleepy. The main reason behind this is the fact that when we sleep, the body’s natural repair mechanism gets activated.

Allow the healing process to occur naturally

You need to stop fussing about your injury and don’t keep checking on it every five minutes. In this case, you might make your injury worse by exposing it to further possible infection or damage.

If you don’t see any positive change, then it’ll occupy your mind. You won’t be able to think or do anything else. This will build up more and more frustration, anger, and even self resentment.

How to Emotionally Cope With a Sports Injury?

At times, a player is unable to heal because he has psychologically given up on himself. You can follow a few necessary steps to help you cope mentally. They are as listed below:-

Identify your injury and gather information

You can clarify your doubts by asking your doctor various questions. If you are not satisfied with a doctor’s examination, then you can seek a second or third opinion. It would be better if you make yourself aware of the treatment and recovery process.

Establish realistic goals

You need to be mindful that your injured area will not get healed magically overnight. It would require a lot of patience and hard work to get back to your previous form. You’ll begin to feel motivated once you start to achieve the short term goals that you have set. This will positively affect your overall recovery.

Try to stay positive

Being optimistic can help you go a long way in your life, even if you aren’t injured. Surround yourself with positive thoughts along with positive people. If you imagine yourself being healthy as a horse, then this will send your brain a positive signal. Your mind, in turn, will react accordingly and fasten up the pace of your recovery.

Seek additional assistance

You have to accept the fact that you need help, and there is no need to be ashamed or feel embarrassed in seeking assistance. It’s advisable to stay in touch with your friends, family, teammates, and coaches. If you feel the need, then you can visit a psychologist to help you manage your emotions.

Acknowledge your feelings

It’s impossible for a human being to feel happy and optimistic all the time. So, you must recognize your negative emotions, such as frustration and anger. You can trace back the source of these feelings and work on resolving the underlying issues.

Leave a Reply

Your email address will not be published. Required fields are marked *

massage therapy

How Sports Athletes can Benefit from Massage Therapy

Vaping for Beginners: What You Need to Know