Recovering from sports injuries

When you get stuck into sports, you can put your body under a lot of strain. Whether you’re testing your endurance at the gym, showcasing your skills on the football field, working on your tennis technique or long distance running, there’s always a risk you’ll suffer a sports injury.

Mine it appears to be from running long distances.

From blisters to sprains, strains, tendonitis and more, there are a host of problems to avoid. I have done some reading up on how to recover from sports injuries in order to see if I can resolve my problem within my knee.

Give your body a boost

To reduce your risk of sustaining injuries in the first place and to speed up your recovery if you do suffer such problems, it’s important to eat a healthy diet containing plenty of nutrient dense foods like fruit, vegetables and oily fish.

I am currently on a slimming world plan which will help with this but with this plan and in order to lose weight at the same time you must increase the number of syns.

To give your body an extra boost, you can take advantage of health enhancing products. For example, perhaps you’d benefit from taking supplements rich in omega 3, vitamins or antioxidants. You can also purchase special shakes that are designed to promote optimal recovery of the muscles in the period immediately following exercise.

By making use of supplements like these, you can help to make your body more robust and better able to heal.

For sprains and strains, try PRICE

If you suffer a minor sprain or strain, you should be able to recover at home with the help of PRICE therapy, which I have read on line. This stands for the following:

  • Protection – Keep the affected area out of harm’s way. If possible, use a support.
  • Rest – Steer clear of exercise and reduce physical activity for the first 48 to 72 hours. If you’ve damaged your leg, it may help to use crutches or a walking stick to get around.
  • Ice – For two to three days after suffering your injury, apply an ice pack to the affected area for 15 to 20 minutes every three hours or so during the day.
  • Compression – Use a compress or bandage on the injury to keep swelling and movement to a minimum. This should be wrapped tightly around the relevant area, but not so tightly that it limits blood flow.
  • Elevation – Try to keep the injured area raised and supported on a pillow.

After following PRICE for 48 to 72 hours, try moving the injured area. If your symptoms have got worse, then it is likely this will be a trip to the Physio or GP.

This is something which I am continuing to try.

Try massage and physio

Depending on the type of injury you have, you might be able to speed up your recovery by attending physiotherapy or massage sessions. Physio can help to improve the range of motion in the affected area, while massage can encourage greater blood flow. However, bear in mind that if you have a soft tissue injury, like a torn ligament, massage can actually make the problem worse. It’s therefore always important to get advice from your doctor before you make any appointments.

More serious interventions

If your injury is serious enough, you’ll need expert medical attention. For example, you might need to immobilise the affected area with the aid of a sling, splint or cast. You may even need corrective surgery.

With all types of sporting injuries, it’s important to respond quickly and effectively, and not to do anything that could make the problem worse.

My pain in the knee is now too sore to run so I am trying to get into the Dr’s and get a scan sorted with the hope that I can run again in the future but for now until I get this sorted it is x-training.

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