Injuries such as tennis elbow, runner's knee, shin splints and tendonitis can put even the most seasoned sportsperson out of action for quite some time. Here's how to speed up recovery from a sports injury
To give you some idea of how common injuries such as strains, sprains and other sports-related problems are, a report in the journal Medicine and Science in Sports and Exercise suggests 65 percent of runners are injured in any one year. That's the equivalent of one injury per 100 hours of running.
Many sports injuries are not easy to avoid as they are caused by accidents. Some, however, are the result of not warming up properly or not taking the proper safety precautions and not using sports equipment properly.
If you do suffer from a sports injury, your recovery can take time. There are, however, a few things you can do to get back to normal faster, including the following:
Use the RICE principle
The best-known method of treating a sports injury as soon as possible after it has been sustained (and for up to 48 hours afterwards) is the RICE method :
Rest: Stop doing any activities and avoid putting weight on the injured area at all times possible.
Ice: Apply an ice pack to the area for between 10 and 30 minutes (don't apply ice direct to your skin as this can cause an ice burn – if you're using ice from an ice cube tray, for instance, wrap the cubes in a towel, then apply on the affected area.
Compression: Compress the area using a sports bandage to help reduce swelling. Ask your pharmacist to recommend an elastic compression bandage or a strong sports support product.
Elevation: Lift the injured part above the level of your heart, as this also helps to reduce swelling.
Continue to keep the damaged area as immobile as possible to help prevent any more damage, and don't try to get back to normal too quickly as this may cause more harm than good.
Kill the pain
Sports injuries can be painful, so ask your pharmacist to recommend a pain relief product to ease the discomfort and to reduce swelling. Paracetamol, for instance, may be suitable to counteract pain, while an anti-inflammatory drug – such as ibuprofen – could help combat swelling.
Severe injuries, however, may require an injection of cortisone or even surgery in the case of torn connective tissue or badly broken bones.
Always check with your pharmacist about taking suitable pain relief and anti-inflammmatory products, especially if you are taking any other medicines or have a medical condition.
Rub it better
Many physiotherapists and sports therapists believe a course of deep tissue massage – or sports massage – may be helpful as massage is thought to assist the healing process where an injury involves soft tissue. Massage is thought to help rehabilitate the muscles after injury. It also helps boost the circulation while reducing bruising and swelling.
A physio or sports therapist may also use treatments such as manipulation, heat and cold treatment and ultrasound to speed up your recovery.
To find a therapist, ask your pharmacist for a recommendation or use the 'Find a physio' facility at www.csp.org.uk
Eat well
Good nutrition is essential for injury recovery and many experts believe eating foods high in antioxidants – highly pigmented fruits and vegetables such as blueberries, kale, peppers and strawberries – may help speed up tissue recovery.
Vitamin C has long been thought to help with wound healing as it's involved in the production of collagen. And eating foods rich in zinc, including wheat germ, oysters, liver and pumpkin seeds, may boost your body's natural healing abilities too.
Think positive
Finally many sports injuries experts believe psychological rehabilitation is as important as physical rehabilitation, as research suggests athletes also experience emotional problems when they are injured. Techniques such as visualisation, goal setting and positive thinking may play a part in recovery, say psychologists.
