A sports injury can keep you off the field and stuck inside. For athletes and non-athletes alike, that can be a big inconvenience. And it can also mean a significant amount of pain. Sports-related injuries can occur at any age (and any activity level). Some sports are even closely linked to specific injuries (runner’s knee or tennis elbow, for example) even though these sports-related injuries can affect anyone. Because they are quite common, self-care for sports-related injuries is a common topic of discussion!
Not all sports-related injuries can be treated at home. But many can. With the right self-care, you may be able to recover quickly and get back on the field again! It’s also usually a good idea to treat your sports injuries under the care of a doctor, even if you administer most of the treatment yourself.
Common Types of Sports Injuries
Humans play many different kinds of sports! This means that sports injuries are themselves quite varied.
From ligaments to muscles to the bones themselves, sports injuries can impact just about any part of your body. As a result, there are a wide variety of types of sports injuries. From rotator cuff injuries to ligament tears to ankle sprains, each injury produces its own unique pain and discomfort.
However, sports injuries are usually broken down into two broad categories:
- Acute injuries: These are injuries that occur instantly or that have a direct cause. For example, a broken bone or a sprained ankle are both acute injuries. As a result, the injury itself must be treated and your body must heal before you can begin activity again. Common acute injuries include rotator cuff injuries, ligament tears, shin splints and more.
- Chronic injuries: These are injuries that build up over time. They develop slowly, often from over-strain or over-use. Examples of chronic injuries may include conditions such as runner’s knee or tennis elbow. In general, these injuries may require a combination of rest and treatment in order to properly heal. Additionally, some changes in behaviors and habits may be necessary to prevent repeated injuries.
It’s important to point out that acute injuries and chronic injuries are not necessarily mutually exclusive. Chronic overuse may make you more prone to an acute injury, such as a sprain. Likewise, some acute injuries can cause chronic problems (for example, a minor ankle sprain can cause you to change your running cadence and put more pressure on your knees).
Knowing the underlying cause of your injury can help you find the right treatment option. Once you notice an injury or start experiencing symptoms, you should consult with a sports injury doctor to determine the best way to treat your injury.
How to Self-Care for Your Sport Injury
In many cases, your sport injury doctor may determine that at-home or self-care is the best way to address your sport injury. For most injuries, a method called RICE will be a large part of the treatment plan. Here’s how RICE breaks down:
- Rest: Whatever your injury is, it’s important to give your body time to do the work necessary to heal. This means avoiding strenuous physical activity. For example, if you are suffering from a sprained ankle or a strained leg muscle, you will want to avoid running! Your doctor will be able to tell you which activities you should avoid and which ones you might want to keep doing.
- Ice: Your body’s natural response to injury is inflammation. Unfortunately, inflammation can often make things a little worse (and a little less comfortable). For athletes, the solution is usually to ice the injured area of your body. In general, doing a twenty-minutes-on, twenty-minutes-off regimen a few times a day is what’s recommended. For most sports related injuries, heat is not recommended. But there are exceptions, so it’s worth talking to your doctor about when you should ice and how often.
- Compression: Compression can also help keep your swelling under control and promote healing. In the case of sports related injuries, compression is often accomplished using special bandages or specifically designed clothing. Sometimes that means compression wraps, sometimes it means compression socks. The type of compression that works best will vary depending on your injury.
- Elevation: Try to keep those areas of your body which are injured elevated above the others. Again, this will limit inflammation and help your body heal more quickly from your sports injury.
In some cases, you may also want to immobilize the area of your body which is injured. A cast, brace, or sleeve may be required for this. Immobilization can help provide you with the conditions necessary for your body to heal. Your sports injury doctor will often oversee this type of immobilization.
When Should You Seek Out Physical Therapy?
Physical therapy is often used to help treat sports injuries. For many patients, physical therapy can speed recovery or minimize muscle loss while you are injured. Your doctor will be able to tell you whether you will benefit from physical therapy. But if your doctor recommends physical therapy, it’s important not to delay treatment.
Physical therapy can also help prevent your injury from growing more severe. Along with changes to your behavior (for example, more stretching), a physical therapy treatment program can help you avoid a recurrence of your injury in the future.
If you want to see how physical therapy can help alleviate your sports injury, contact the experienced sports injury treatment team at Diaspo. We can help you get back on the field and back to your favorite activities faster!
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