Most patients are eager to get active again after a sports injury, whether playing sports or doing daily functional activities. Injuries are an unfortunate part and parcel of playing sports, regardless of the type of sport or the level at which you play. For athletes to be able to return to sports early, early help and a focused recovery strategy are vital in injuries and healing.
Here are a few tips on preventing sports injuries
Before any sports activity, soft tissues need to be warmed up and stretched, and these tissues will be less prone to injury during activity. Whether cardio or stretching, warm-up is crucial to preventing sports injuries and healing. Taking these basic precautions from fittbum can also reduce your odds of becoming injured while playing sports:
- Ensure that your fitness program includes cardio exercises, strength training, and flexibility exercises
- Every other day, exercise a different muscle group and alternate between them
- It would help if you cooled down twice as long as you warm up after exercising or participating in sports
- Wear appropriate shoes when playing sports and use the right equipment
- Get to know the proper technique for the sport you play
- In case of fatigue or pain, rest. Avoid exercising
Swelling, redness, and warmth are associated with sports injuries resulting in pain. Elevating the injured area even up to 48 – 72 hours after the injury is essential to decrease swelling due to gravity. Cold therapy icing alleviates this swelling, while compression with a soft bandage reduces swelling.
Step 1 – Take a break.
Resting the injured area 24 to 48 hours after an injury will prevent further bruising. Stop your activities immediately when you experience an injury, and don’t put weight on them for 24 to 48 hours.
Step 2 – Ice
In the first 24 to 48 hours after injury, apply an ice pack for 15 – 20 minutes every 2 – 3 hours, covered with a light, absorbent towel. If you do not have an ice pack, you can use frozen peas or corn to reduce pain and swelling. If you do not have ice packs, a bag of frozen peas or corn can also be used.
Step 3 – Compression
If the skin below turns blue and feels cold, numb, or tingly, loosen the bandage. Wrap the affected area with an elastic medical bandage to prevent swelling.
Step 4 – Elevation
Elevate the injured area above your heart to reduce pain, swelling, and throbbing. You can use a pillow for this purpose. With the injured area elevated whenever possible, you will minimize swelling, pain, and throbbing.
