When it comes to discussing injuries, it’s common to speak of ‘sports’ as one of the random reasons behind it. Sports injuries are severe and are likely to take a toll on your overall body functionalities to a considerable extent.
Before you make up your mind to heal the injury you have been suffering from, you must have the injury insights. Understanding the severity and type of injury resolves a lot of things for you. Further, it helps you remain focused on the recovery instruments for faster recovery.
Some injury prevention hacks drafted for you –
Believe it or not, you can prevent most of the injuries by following a thorough warm-up regime before sports or exercises. This should consist of stretching exercises and a workout that challenges your core cardiovascular system. Here, a quick cardio session of 15 minutes would work the best. It’s important to warm up your soft tissues before putting them on extreme exertion levels.
Here’s how to do so –
- Draft a fitness plan based on your body type. The best is to include exercises that focus on strength, cardiovascular endurance, flexibility, and much more. Here, you can make the most out of physical therapy bands that help you stretch better and keep your body in good shape.
- Focus on the different exercises working on the different muscle groups.
- Avoid exercises when feeling tired or sense pain in any part of your body.
Flow the RICE method
If you exercise regularly or often get in touch with sports injuries, you should get into the details of the RICE approach for sure. RICE stands for – Rest, Ice, Compression, and Elevation. The overall objective of this therapy is to fasten up the healing process. It consists of different steps, including –
Step 1- Rest
If you sense pain, skip exercising for a while and give yourself complete rest. There should be a gap of at least two days. Moreover, avoid putting enough weight on your body for the next 24 to 48 hours.
Step 2 – Ice
Prepare an ice pack wrapped in a towel and apply it to the affected area for at least 15 to 20 minutes. Try to practice this every 2 to 3 hours. This will help you get rid of excessive swelling, ensuring instant pain relief. If you do not have ice stored in your fridge, go for frozen corn or peas. The idea is to restore your muscle tissues.
Step 3 – Compression
Consider wrapping the affected tissue in an elastic medical bandage cover. This will prevent swelling instantly. However, it should be fully proof and well-covered, but at the same time, it should not be too tight.
Step 4 – Elevation
Try to raise the injured body part above the heart level. This is good to stop bleeding, swelling signs, and pain.
The last word –
You can’t save yourself from an unexpected injury. Whether it’s an accident or sports, there can be plenty of reasons for you to suffer from an injury. Here, your focus should be on healing the injury and following the right practices. Rather than practicing home remedies, it’s wise to join hands with practitioners to see a major difference.