Injuries related to playing sports and exercising are quite common but extremely hurtful. Such injuries can impact the quality of your life and hinder you from completing your daily chores. When you experience such an injury, it is common for you to feel anxious to start moving pain-free again. Unfortunately, these injuries take some time to heal, but you can speed the process by following a few simple pieces of advice.
It is prudent to have a holistic strategy to heal to avoid getting injured again. Such a strategy will also ensure you can get back on the field as quickly as possible or start hitting the gym. Moreover, it can lessen the pain and allow you to carry out your regular chores freely.
Tips To Avoid Injuries When Playing Sports Or Exercising
Many injuries are avoidable if you take proper precautions. Here are some helpful tips.
- Don’t forget to warm up before playing sports or exercising. You can warm up by stretching movements or cardio before you become active.
- Develop a fitness plan where you perform strength, cardio, and flexibility fitness to use different muscle groups.
- Remember to cool down well after exercise and sports. You can make it a point to carry an Ayurvedic pain balm with you and massage it locally to relieve your sore muscles. This will ensure you are not over-exerting yourself and giving time to your muscles to heal.
- You must wear appropriate shoes and the correct equipment for playing sports or exercising.
- If you experience pain or are exhausted, it would be good to rest. Do not push yourself beyond your limit.
Recovery Tips To Get Back Out There After Suffering From Exercise Or Sports Injuries
- Change your diet and start taking supplements to hasten the recovery process
If you want your body to heal faster after an injury, you need to change your diet and take supplements.
For example, your diet must consist of protein-rich food like fish and meat, so the body’s muscle-building process is augmented. You also need to increase your intake of dark leafy vegetables and citrus fruits because they are rich in vitamin C. They will even aid in collagen production to help rebuild tissues.
You can get omega-3 fatty acids from supplements or natural sources like chia seeds, soybeans, walnuts, and salmon to help speed up recovery by limiting inflammation. In addition, the intake of foods rich in vitamin D and calcium will accelerate the healing process of bone injuries, such as fractures.
- Allow your body to rest after you’ve had an injury
You must not exert your body to the point that your body cannot take it anymore. For example, if your muscles feel sore and it hurts when you walk, your body indicates you need to slow down and rest. If you feel weak or have pain, you need to stay home and miss practice or a workout session. Allow your body to heal on its own, and then you can continue with your normal activities.
- RICE & PRICE methods for treating injuries and boosting recovery
If you have been playing sports or taking fitness seriously, you must have already heard these acronyms. For example, RICE and PRICE are recommended for treating all kinds of injuries related to sports and exercise.
The principles of PRICE (protection, rest, ice, compression, and elevation) must be used for the first forty-eight to seventy-two hours after the injury. The objective is to control the swelling and prevent further injury. By following this principle, you can reduce the swelling of the injured area and decrease the time required for recovery.
- First, you need to protect the injured area to prevent further injury. The type of protection you use depends on the injured area, including protective tape, ace bandage, sling, or aluminum splint. Such protective devices are used to protect the injured part of the body from further injury.
- Second, you need to rest and allow your body to heal from within. It would be best if you did not try to move around too much as that may impede your body’s healing process.
- Third, you have to ice the injured area, and the ice must be applied for twenty minutes at a time. Then, you need to remove the ice for a while and repeat the entire process.
- Fourth, after you have finished icing the injured area, you need to remove the ice pack and apply a compression wrap. The compression wrap will help to decrease the swelling.
- Fifth, elevate the injured part of your body, so there’s less blood flow to that area.
So, if you follow this principle, you should be able to minimize swelling and pain. In addition, it might help in hastening the rehabilitation process.
- Massage the injured area with Ayurvedic pain oil
When you need to experience instant relief from pain, you can opt for massaging the injured and inflamed area with Ayurvedic pain oil. You must massage the injured area gently and create friction, so your body generates heat and heals the area. Typically, Ayurvedic oil consists of the goodness of natural elements, and the ingredients used contain excellent anti-inflammatory and pain-relief properties. You can massage this oil every day to ensure your muscles aren’t sore from exercising or playing sports. It is one of the best ways to prevent injury and get relief when injured.
If you are a fitness freak or like engaging in sports activities, it is good to learn ways to prevent injuries and keep in mind a few recovery tips. However, no matter how careful you are, injuries might happen, and you need to take better care of yourself to let your body heal to get back out there. Keep all the tips mentioned above to accelerate recovery.