If you have played any sport, it is safe to say you have, had or will have an injury. As a athlete, you want to stay in the game. Here is a list of top 8 ways to treat sport injuries.
Grandma always said, an ounce of prevention is worth a pound of cure. Well it is true, the best way to treat an injury is to not get one. Not just stretching but things like equipment maintenance, proper fitting equipment, drinking lots of fluids and proper footwear. Don’t overdo it. Fatigue and dehydration impair concentration, often leading to a misstep or fall. Overuse is the major cause of injuries; give your body a chance to rest and recover after workouts, particularly when you’re first getting into shape. Alternate hard sessions with easier ones. Vary your routine so that you use different parts of your body; some people, for example, might walk one day, play tennis the next, and garden the third. A day off now and then doesn’t hurt, either.
2. Pain Awareness
The only person who knows your body as well as you is you. Becoming in tune with your body will be a critical part of reducing injuries. We have all felt a tweaked muscle, strained joint or heachache for an impact. These are all minor and many people would play through. But it will typically lead to more injury. Once you feel a minor injury coming on, it is advised to use one or more of the treatments below.
If we have not damaged our body’s too badly, our bodies will repair itself in time. Injured tissues need time to heal. When you are addicted to exercise or training for a specific event, you may be tempted to ignore it. Don’t give in to temptation. Cutting your healing time short may lead to long term damage or permanent injury. But you can rest selectively; you may have to give up your specific sport for a while, but you can still walk, jog, or hike. In a curious way, an injury is often a blessing in disguise, forcing you to diversify your workouts and acquire new skills.
4. Muscle Soreness
Delayed onset muscle soreness is a common result of overdoing a new exercise or activity without allowing for a gradually increase in base fitness for the activity. While it's not always avoidable, soreness can be a deterrent to continuing exercise, so treat your muscle soreness quickly. Often when on set of muscles are sore or overworked, other muscles take over to compensate for this weakness. For short durations, your body can adjust. However, these muscles will began to become overused and result in those also becoming injured making matters worse. Treat muscle soreness with massage therapy, hydro therapy, ( epsom salt baths) and arnica.
A stapling every first aid kit. Used for years as the main way to reduce inflammation, however, some studies have shown excessive use of ice can slow the healing process. But all studies clearly show a reduction in pain using ice. When icing, apply for 15-20 minutes, never longer. Prolonged exposure to the ice can cause further damage to the tissue. Also can result in frostbite. Let the area warm for 45 minutes and repeat.
Heat should not be used on new injuries or acute injuries, but is helpful for chronic injuries where inflammation is not the issue. Sore stiff, nagging muscle or joint pain respond well to heat therapy. Athletes who have chronic pain, it is recommended to apply heat prior to exercise to increase elasticity in muscles
Arnica Montana is a flower grown in the mountainous regions of North America and Europe. The flower contains Sesquiterpene lactones, a natural chemical compound. One lactone, Helenalin inhibits the transcription factor NF-κB, which plays a key role in regulating immune response, through a unique mechanism. This mechanism takes 12 hours in cream or gel form. Through an alcohol based delivery system used by Tebas' products, this releif takes minutes not hours.
Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Both the opposing muscle group and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the stretched muscle group. At this point the position is held or maintained to allow the muscles to lengthen.
Passive stretching is very similar to static stretching; however another person or apparatus is used to help further stretch the muscles. Due to the greater force applied to the muscles, this form of stretching is slightly more hazardous. Therefore it is very important that any apparatus used is both solid and stable. When using a partner it is imperative that no jerky or bouncing force is applied to the stretched muscle. So, choose your partner carefully, they must be responsible for your safety while stretching.
The important point to remember during this phase of the rehabilitation process is light, gentle stretching. Never, never, never do any activity that hurts injured area. Of course you may feel some discomfort, but never push yourself to the point where you're feeling pain. Be very careful with any activity you do. Pain is the warning sign; don't ignore it.
9. Physio or Chiro
A chiropractor is a professional who is engaged in the diagnosis and treatment of mechanical disorders of the musculoskeletal system, whereas a physical therapist (also called physiotherapist) is a medical professional who provides treatment in case of injury, disease or caused due to aging, to assist and restore mobility and function. Chiropractors tend to be best used for repetitive injuries or chronic issues, where physiotherapists are most often deals with healing for specific injuries.
10. Anti-Inflammatory Medicines
If all else fails, that last resort should be Non-steroidal anti-inflammatory drugs (NSAIDs). They are commonly used to reduce inflammation. Other OTC pain relievers, such as Acetaminophen are also helpful. NSAIDs are best used immediately after injury, before swelling occurs. Side effects may include stomach upset and can not used who have high blood pressure, gastroprotective issues, kidney issues. Arnica Montana, topical is a great alternative to NSAID. It is a proven to reduce inflammation and relieve pain naturally, drug free. It has not contraindications to other medications and is safe with other medical conditions
Time will heal most injuries. However, should sometime pass after trying all these solutions, and significant time has passed, then you need to take action seek medical help. You condition may need medical attention.
Play hard but safe, and get better.