5 Useful Tips on How to Recover after a Sport’s Injury

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Suffering from a sports injury can be incredibly inconvenient, especially if you would like to get back on track as soon as possible. There are excellent ways of promoting healing from an injury and to return to your athletic career mentally and physically stronger than before.

  1.    RICE Treatment

If you’ve sustained a soft-tissue injury like a sprain or muscle tear and pull, receiving prompt first aid treatment can help with reducing the pain as well as avoid complications so that you can soon be back on your feet.

The RICE method is particularly useful:

  • Rest – injuries require rest and not engaging in further physical activity to avoid putting additional stress on the injury or doing more damage.
  • Ice – it is recommended to ice the area of injury for twenty to thirty minutes between four and eight times daily to reduce swelling, bleeding, muscle spasms, and pain.
  • Compression – you must apply compression to the affected area in the first 48-hour period after the injury occurred to avoid further swelling.
  • Elevation – keep the injured limb elevated to allow the swelling to reduce and if you sustained a lower limb injury, keep the ankle above your hip section. For injuries in the upper limb areas, make use of a sling or pillow for elevation.
  1.    Seek Medical Treatment Immediately

The RICE method is useful for minor injuries; however, if you have more severe conditions, you must consult with a doctor to help categorize the variance between an injury or getting seriously hurt. For non-emergency injuries, you can speak to your primary physician. For more severe injury or in case your doctor is not available, seek assistance from your nearest emergency healthcare clinic to receive care over the weekend, after-hours or during a holiday.

  1.    Rehabilitation under Supervision

Even when the swelling has improved, and the pain has subsided, you are by no means fully recovered.  Sports physical therapy for rehabilitation after an injury can help give you guidance and observation from trained professionals to monitor and treat your condition.

  1.    Reflect on the Cause of the Injury

When you know how the injury occurred, it’s easier to prevent it from happening again. There may be a problem with your technique that you can change to prevent further injuries in the future.

  1.    Take it Easy

Once you’ve fully recovered from the injury, it is essential that you don’t overdo it in the beginning. Ease back into your regular training routine and avoid exuberant physical activity that could potentially put a strain on your injury. Rather focus on stretching, your range of motion, and recapturing your strength. When your doctor has given his approval, start implementing any changes that are required in your technique, and wear protective gear if necessary.


Whether you love exercising or are a professional athlete, it is common for injuries and accidents to happen at some point which includes broken bones, strains or sprains. You don’t have to lose hope. By following these guidelines, nothing stops you from fully recovering and getting back into the game.

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  1. You made a great point when you explained that it is important to consult a doctor when you have a severe sports injury. A couple of days ago, my wife was out jogging when she stepped awkwardly which made her fall over. Her knee has been swollen for the past couple of days and I am worried that she may have seriously hurt it. We’ll be sure to find her a doctor that she can visit as soon as possible.

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