Office Update: Safe Patient Appointments (Read More)

How to Recover from Exercise and Other Sports Injuries

Published on 21st September 2021
Posted by

Exercise and sports-related injuries can occur, no matter how hard a person tries to avoid them.
How to Recover from Exercise and Other Sports Injuries
how to recover from exercise and other sports injuries
  1. Ways to Avoid Injuries when Exercising or Playing Sports
  2. Identifying Sports Injuries
  3. Coping with Sports Injuries
  4. Allow Your Body to Heal
  5. When to See a Pain Doctor?

Exercise and sports-related injuries can occur, no matter how hard a person tries to avoid them. Once a person experiences such an injury, they become anxious to start moving again as soon as possible. It takes time to heal from any exercise injury. But you can recover more quickly and get back to playing or exercising faster by following some simple advice.

Having a strategy for healing remains the best way to approach the healing process and keep from getting injured again. This strategy may also bring you back to playing your favorite sport more quickly. Plus, you can lessen the amount of pain you experience by understanding the diagnosis, doing physical therapy, and following your doctor’s healing plan.

Ways to Avoid Injuries when Exercising or Playing Sports?

Many sports injuries remain avoidable by following a few basic rules of action. Some of the tips to avoid sports and exercise injuries include:

  • Warming up before you exercise. You can warm up by doing cardio or stretching movements before you become active.
  • Practice by developing a plan of fitness where you perform cardio, strength, and flexibility fitness to warm your muscles up.
  • Exercise using different muscle groups, and exercise every other day.
  • Cool down well after sports and exercise. Many people don’t cool down or don’t cool down long enough to prevent injuries. Cooling down should take two times longer than warming up.
  • Wear the correct equipment and appropriate shoes for the sport you choose.
  • Learn the correct techniques to do the movements in your chosen sport or exercise. Incorrectly moving can cause injuries.
  • If you feel tired or experience pain, rest.

Identifying Sports Injuries

If you play your sport or work out and end up with an injury, you’ll experience specific symptoms, such as:

  • Discomfort
  • Swelling
  • Redness
  • The warmth of the skin

Coping with Sports Injuries

Some simple ways to treat these symptoms include:

  • Rest

Resting muscles allow your body to heal.

  • Ice. 

Placing a cooling ice pack on the affected area for about 15-20 minutes.

  • Compression. 

You may try placing a soft bandage on the site to limit the amount of swelling you experience.

  • Elevation. 

Put the injured area higher than your head to reduce swelling.

A good choice remains to seek professional advice and treatment depending on how bad the injury feels or looks. An accurate diagnosis enables you and your doctor to choose the proper techniques to speed your recovery. You’ll heal more quickly if you have excellent athletic injury management for your speedy recovery, such as the sports injury experts at SAPNA Clinic.

coping with exercise and other sports injuries

Allow Your Body to Heal

The injured body part needs time to heal correctly. Using the sore area before it can heal merely delays proper healing. Exercising too quickly might also create additional injury. So to heal faster, follow your health care provider’s advice on the amount of rest you need to heal correctly.

Your doctor may request that you use a brace, crutches, or other devices to keep an area immobilized to assist you in healing as soon as possible. If you don’t give your body the rest, it needs while healing, the injury might become a chronic condition that becomes more difficult to treat.

When to See a Pain Doctor?

coping with sports injuries

Your pain management specialist gives you a thorough examination by:

  • Doing a physical exam.
  • Taking imaging tests such as scans or x-rays.
  • Giving you a diagnosis you can understand.
  • Providing you with a comprehensive plan for healing your injury.

Some of the methods of recovery your sports specialist team provides for you include:

  1. Range of motion exercises. At the right time during recovery, your healing team provides you with gentle movement exercises to begin to rebuild your flexibility and strength.

  2. Regaining a regular pattern of walking or other types of movement. Abnormal walking patterns get diagnosed by our experts and develop a plan to correct these inappropriate patterns. Muscle wasting might occur during healing. An exercise program rebuilds these wasted muscles, enabling you to return to your sports activity quickly.

  3. Supplements and foods that support healing. Adding foods high in protein, vitamin C supplements, and Omega-3 fatty acids reduce inflammation and aid your body in quick recovery. Vitamin D3, found in supplements and sunlight, assists you in absorbing calcium, which builds strong bones.

Your sports or exercise injury requires a managed plan developed by a highly-trained professional team such as the sports injury experts at SAPNA Pain Specialists to recover as soon as possible.

Our specialists can help you lessen or relieve your pain in many cases. They use a large variety of methods to assist your body in mending and to find discomfort relief. Our experts remain committed to finding the cause of your pain and relieving pain while building your strength using the latest technology and rehabilitative methods.

Please schedule a consultation now for more information on rebuilding your body after an exercise or sports-related injury.

Ask Us a Question
or Request an Appointment

Further Reading

Signs You Might Have a Whiplash Injury

Posted on 15th August 2020

Location 1
Fairfax, VA 4001 Fair Ridge Dr, Suite 202 Fairfax, VA 22033
Location 2
Potomac, MD 7811 Montrose Rd, Suite 220 Potomac, MD 20854