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How To Recover Faster After A Sports Injury?

Sports Injury recovery

It is important to wear proper gear and warm up properly before any physical activity to avoid injuries. Sports injuries are less likely to occur if soft tissues have been warmed up and stretched before activity.

Sports injuries are very common, especially in contact sports such as football and rugby. Injuries that most commonly occur are sprains, strains, and fractures. 

Sprains are caused by ligaments being stretched beyond their limits, while strains are caused by tendons being overworked. Fractures can occur when bones are subjected to too much pressure or force. 

Other common sports injuries include dislocations, concussions, and ACL tears.

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General Measures To Treat Sports Injuries

Some of the general treatments for sports injuries are as follows:

RICE Method: This method aids in the treatment of sports injuries in the short term.

Rest, ice, compression, and elevation are referred to as RICE. It is critical in the treatment of acute soft tissue injury. Early RICE therapy aims to control the initial inflammation and start the healing process early.

  • "R" For "Rest":

When you get hurt, avoid exercise and reduce your daily physical activity immediately, and rest for the first two days. Crutches or a walking stick can help you carry less weight on your injured part for the first 24 to 48 hours. 

  • “I” For “Ice”: 

During the first 24 to 48 hours following injury, apply an ice pack to the injured area for at least 15 to 20 minutes every two to three hours while keeping it covered with a thin, absorbent towel. Icing the injured area effectively reduces pain and swelling. 

  • “C” For “Compression”: 

You can reduce swelling during the day by enclosing the injured area in an elastic medical bandage. Ideally, the wrapping should be snug, but not so tight that it interferes with blood flow. As soon as you notice blue or tingly skin below the bandage, loosen the bandage.

  • “E” For “Elevation”: 

Pain, throbbing, and swelling can be lessened by elevating the injured body part above the level of your heart. The best option for elevation would be a pillow or therapeutic sandbag. When possible, try to keep the injured area elevated.

Importance Of Immobilization After Sports Injury:

The injured area should typically be completely restrained and immobilized with a splint or brace to aid in a speedy recovery. Avoid using the injured body part because doing so could exacerbate an acute injury and turn it into a chronic one that would be challenging to treat or heal. 

Tests To Know Better About Sports Injury:

In order to ensure a faster recovery with limited complications, a thorough clinical exam and imaging tests are necessary to confirm the diagnosis and adjust the rehabilitation strategy.

Medications For Pain Relief:

Your doctor might advise taking paracetamol, ibuprofen, or other NSAIDs to relieve the pain caused by sprains and strains.

Physiotherapy To Improve ROM:

Physiotherapy is a specialized form of care that combines massage, manipulation, and other exercise modalities to strengthen muscles, maintain normal joint function, and improve range of motion (ROM). 

Role Of Steroid Injections

The doctor might advise a steroid injection to treat severe joint inflammation because it helps to reduce pain and can be repeated if necessary.

Healthy Diet To Aid In Recovery From Sports Injuries

Consuming healthy foods after an injury can aid in a quicker recovery. 

Increase your consumption of foods high in calcium, such as cheese, almonds, yogurt, and milk, as well as foods high in protein like meat and fish, citrus fruits; dark leafy greens like spinach and broccoli; and foods high in omega-3 fatty acids like chia seeds, walnuts, and soy.


The key to early recovery after a sports injury is managing the early healing process of the injured area and developing a rehabilitation strategy that fits the injured area. Recovery time can be shortened significantly by seeking advice and guidance from a specialist while taking precautions not to worsen the injury.

puneetha.o Author Name
Last updated: 18 Jan 2023

Puneetha Ongole is a creative content writer. Writing is her passion, and she never tires of inspiring and educating people.

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