Being super active is good for our physical and mental health as it can help keep diseases at bay. However, sometimes, we can overdo it, leading to strains, sprains, or pulled muscles. All of these can hurt you both physically and mentally. The pain can be very devastating.
It is no secret that an injury can disrupt your life in one way or another. Unless you find ways to address it, your recovery can be slowed down. Of course you wouldn’t want that. However much we try to avoid getting injured, it can be quite challenging to stop it from happening. And if it happens, you need to look for ways to handle it. Fortunately, in this article, we give you incredible tips that can help you recover faster if you have an injury. Let’s delve into them.
- See a physiotherapist
First things first, if you experience any form of injury, the first thing you need to do is to see a physiotherapist. The physiotherapist will assess the extent of the injury and come up with ways to reduce pain, swelling, and stiffness. These professionals have received adequate training in handling injuries. So you can rest assured that they will ensure that they help you get rid of the pain as fast as possible and help you recover. In addition to that, they have specialized tools and equipments and skills they can use to relieve your pain. Physiotherapists generally use a combination of massage, exercise, and manipulation to strengthen the muscles, reduce comfort, and relieve inflammation so that you can recover faster and fully. Just remember to visit a qualified and licensed physiotherapist if you want to get the most out of your physiotherapy.
- Use the necessary supplements
Thankfully, there are plenty of supplements in the market that can help you recover from an injury speedily. For instance, the best beta-alanine supplements are popularly known to help athletes or sports people recover quickly from sports injuries. Beta-alanine also supports an optimal carnosine level in the body. Not only that, it also helps with muscle-building. So a beta-alanine supplement is a product you cannot afford not to have whether you are an athlete or not.
- Implement the RICE method
One of the best methods known to treat soft tissue injury is the RICE approach. The RICE is an abbreviation for rest, ice, compression, and elevation. It can go a long way in speeding up your recovery. In the immediate event of a sport injury, there is swelling, redness, and warmth that lead to pain. Cold therapy [icing] can help to alleviate this while compression with a soft bandage can limit swelling. Elevating the injured area is crucial for up to 48-72 hours after an injury as it helps reduce swelling due to gravity.
Step 1: Rest
When you experience an injury, you should stop any rigorous activity and rest as much as possible for the first two days. Avoid stressing the injured area for up to 48 hours. Resting can also prevent any further bruising or injury.
Step 2: Ice
Whenever you experience an injury, one of the top first aids is to apply an ice park in the affected area. The ice pack should be covered with a light, absorbent towel for about 20 minutes after every 2-3 hours during the first 48 hours of being injured. The ice is useful as it can help reduce pain and swelling. If you don’t have an ice pack at home, you can use a bag of frozen peas or corn.
Step 3: Compression
To prevent the injured part from swelling, wrap the affected area with an elastic medical bandage. The wrapping should be loose and not too tight in order not to interrupt blood flow. If you notice that the skin below is turning blue or feels cold, tingly, or numb, you need to loosen the bandage.
Step 4: Elevation
Raise the injured body part above the level of your heart. This will help reduce pain, swelling, and throbbing. You can use a pillow to achieve elevation. You should keep the injured area raised whenever you can.
- Stay active
If you want to facilitate an effective healing process, you should integrate exercises and activities that don’t strain the injured body part. Do physical activity every day, even if it is for just a few minutes. Once you are used to the short exercises, you can then slowly gather your frequency and endurance levels and increase your duration over time.
- Eat a well-balanced diet
A healthy diet can also play a crucial role in your recovery. You should eat a well-balanced diet. Foods and supplements that can support your recovery from injuries include:
- Protein-rich foods- meat, fish, poultry, dairy products, etc
- Vitamin C- citrus fruits and dark leafy greens
- Omega-3 fats- chia seeds, salmon, walnuts, sardines, soybeans, etc
- Calcium-rich foods- milk, yoghurt, cheese, almonds, dark leafy greens, etc
These foods and supplements can help your body to heal faster after an injury. You should also try and eat regularly instead of having one of two meals.
- Get adequate sleep
As always, sleep can do magic to your body. It can promote your overall well-being and also help you recover from an injury. When you are injured, you should strive to get sleep for at least six hours. Again, avoid stimulants, such as coffee or tea that may affect the quality of your sleep.
- Accept your situation
Accepting your situation can go a long way in speeding your recovery. When getting your diagnosis, prepare yourself psychologically and emotionally for the results regardless of whether or not they are what you expected to hear. If you are recovering from an injury, especially one that requires you to go for a surgery, you need to try your best to come out of the grieving process as fast as you can. This may sound easier said than done, but if you have a strong support system, it can help speed up your recovery.