When it comes to athletics and sports, injuries are a terrible aspect of the game. Sports injuries tend to be painful and are one of the fastest ways to sideline any good player. Regardless of what sport you play or how you managed to get yourself injured, the healing process and treatment are often similar. They are all long, tedious, and strenuous.
Injuries can occur anywhere, may it be a sports field, a basketball court, or even in your backyard. The treatment depends on the type of injury you sustain.
In this article, we will tell you how to deal with injuries and how to be patient with injuries.
Guide to common injuries
Most sports-related injuries tend to feel the same. Therefore, it is essential to know the differences between them. Here are some of the most common injuries sustained:
These are the injuries to muscle or tendons. More commonly called muscle pulls. They are usually provoked due to a misstep or falling and excessive force on a specific muscle or tendon. Thus, stretching or even tearing the fibers.
These are injuries to the ligaments. Sprains are the connective fibrous tissues that connect one bone to another. The following strains vary in degrees. They are caused due to the stretching, partially, and complete tear of the ligaments.
An Inflammation of a tendon, usually provoked by overuse of a muscle. It’s a severe injury, and exercising with it can only exacerbate the injury. The injury induces swelling and redness.
A highly painful and immobilizing injury. It commonly occurs when bones slide out of their alignment inside a joint. This injury can be seen visibly and makes it difficult to move the joint. Dislocation needs to be aligned appropriately by a trained physician or a doctor.
Internal bleeding into tissues, usually caused by direct trauma.
Lacerations and abrasions
Small cuts and scrapes are a widespread occurrence during any high-intensity sports.
Most injuries act up within the initial few hours of sustaining an injury. You may experience pain, swelling, and bruising, depending on the damage you have sustained. The area of injury may be sensitive and could feel tender to touch. It can also be challenging to move or use it, usually in the initial hours.
One of the most common practices among sports trainers and athletes is R.I.C.E. The acronym stands for rest, ice, compress and elevate. Keep in mind that this is only for minor muscle injuries and not for abrasions, dislocations, or other intensive injuries.
Resting is the most efficient way to begin your healing process. The injured muscle would be vulnerable and weak in the initial hours. Therefore, it is necessary to take a break to help the injury heal.
Applying ice during the first two days of sustaining an injury can be highly productive. It helps prevent swelling by reducing blood flow to the area and relieves the pain. Remember to avoid frostbite by placing the ice in a thin cloth or towel. Apply it for only 15 to 20 minutes, allowing the skin to return to the average temperature in between.
Wrapping a bandage or gauze around your injury can help reduce swelling by stopping the build-up of fluid. It will provide the injured area with some support and help you keep it immobilized.
Last but certainly not least. It is highly essential to elevate the injured area above your heart. It will help to decrease the swelling from the area. If the injury can’t be raised, try keeping it close or at the same level as your heart.
The Day After
The second day tends to be the worst, as it is often the most painful. The injury would probably be highly swelled up. The bruise would be the most noticeable at this point. It may turn into a black or deep purple color.
Nonetheless, keep using the R.I.C.E method for at least the first 72 hours after sustaining an injury. Meanwhile, still keep it wrapped up in an elastic bandage. If the injury is highly painful, try opting for an over the counter painkiller, such as aspirin and ibuprofen.
A common misconception is to apply heat to the injury. Though it can be soothing, heat is horrible for injuries as it can increase the blood flow and swelling. Furthermore, injuries can result in stress and anxiety afterward. How to cope with injury depression? Just follow these tips and rest.
Supplements To Help Increase Healing
Three days to a week later, the injuries begin to heal. The bruising, swelling and the pain would likely be less by this time. Therefore, it would be a great time to start taking supplements and foods to increase the healing process. Here is a list of some natural foods and supplements that can help you heal better:
Protein is essential for building and repairing tissues in your body. A sports injury immobilizes the injured body part, leading to a decrease in muscle mass and strength. However, getting sufficient protein can help you decrease this loss. Moreover, it can also help prevent inflammation from getting too severe.
Ingestion of foods rich in protein such as fish, tofu, poultry, beef, peas, beans, nuts, meat, or seeds is essential for a fast recovery.
Vitamin C helps the body produce collagen, which is essential for maintaining the integrity of your muscles, skin, tendons, and bones. Thus, getting lots of vitamin c can help you rebuild tissue after sustaining an injury. Furthermore, it contains antioxidant and anti-inflammatory properties, which can increase the healing time by minimizing inflammation.
Vitamin C is very easy to incorporate into your daily diet. Foods such as Bell peppers, kiwi, citrus fruits, tomatoes, papaya, and mango. It can also be ingested using Vitamin C supplements.
Kratom or Mitragyna speciosa has recently gained fame around in the west. Before that, it was only used in its native countries Malaysia, Thailand, and Indonesia. This herb belongs to the coffee family and is legal around st of America, leaving a few states.
The natives of Thailand used to serve kratom to their guests, expressing their care and hospitality.
It is a natural supplement that is entirely safe for use. Kratom is used worldwide for the many abilities that it possesses. Kratom is widely used for the following purposes:
- Pain relief
- Correcting sleeping pattern
- Relieving anxiety/depression/stress
Kratom has various strains. Each one is used for a separate purpose. The white strain is used for boosting energy; golden/yellow is used for concentration, while the red strain is used for pain relief and relief from anxiety.
The best kratom for pain relief is the red dragon kratom. The red dragon kratom is the strongest among the red strains, and only 2-4 grams can help relieve the pain instantly.
Where to buy kratom? That’s an easy question to answer. There are numerous trusted vendors available on the internet that deal with kratom.
It helps to promote bone firmness and strength. It is found in kidney beans, almonds, cashews, peanuts, potato skins, lentils, and milk.
Vitamins K1 and K2
Supply calcium towards bones and increase the strength and integrity of bones. Most commonly found in Brussels sprouts, sauerkraut, egg yolks, organ meats, natto, miso, and leafy greens.
When it comes to minor injuries, there’s no need to give your doctor a visit. You just need to be informed about basic treatments and rehabilitation strategies.
However, in cases where the injury is visibly worse, such as major cuts, tearing a ligament, or even breaking a bone, consult a doctor. Furthermore, the nutrients mentioned above are essential for a quick recovery of muscle and bones. Also, dealing mentally with an injury can be difficult, but mastering that bit can make the rest of the process easier. Lastly, try to prevent injuries instead of dealing with them. It is always better to be safe than sorry.