Exercise is one of the best ways to protect your mental and physical health. Yet, overdoing it during a workout can lead to a painful injury, such as a strain, sprain, or a pulled muscle.
If you fail to rest and recover, you will increase your risk of sustaining additional injuries. To get back up on your feet sooner rather than later, read the following advice on how to recover from an exercise injury.
Table of Contents
Practice the RICE Method
The RICE method is an acronym often recommended for treating a painful sports injury. It requires you to:
- Rest
- Ice the affected area
- Compress it
- Elevate the injured area above your heart
The RICE technique can reduce your risk of sustaining additional injuries and speed up your recovery time.
Immobilize the Injured Area
Repeated use of the injured body part will slow down the healing process. For this reason, you should immobilize the area with either a brace, cast, or splint. Also, you must completely rest it to support recovery. If you continue to use the body part, you could turn an acute injury into a chronic problem that may impact your fitness goals and quality of life.
Find Specialist Advice Online
The internet can provide helpful advice at the click of a button, but websites aren’t created equal. If you have sustained an injury during exercise, ATL Physio features specialist advice to help you get back on your feet as soon as possible. It can help you overcome various injuries across the body, such as knee pain, wrist strain, and lower back pain. Unlike other sites, you can trust in their advice, as you will receive honest, helpful information from experienced physiotherapists and professional athletes.
Seek Medical Advice
A minor tear or sprain will likely improve after two weeks of rest. If you fail to notice much of an improvement after two weeks, seek medical attention. After a clinical examination and imaging tests, a doctor will provide a diagnosis and devise an effective rehabilitation strategy to help you overcome an injury.
Consume Foods That Promote Healing
It might surprise you to discover that the foods you eat can determine the healing process. If you have sustained an exercise injury, you should incorporate more of the following into your diet:
- Protein-rich foods, such as meat and fish
- Vitamin C, such as dark leafy green vegetables and citrus fruits
- Omega-3 fats like salmon, chia seeds, and walnuts
- Calcium-rich foods such as milk, cheese, and yogurt
The above foods can benefit your body in different ways. For example, protein will support the muscle-building process, vitamin C aids collagen production to rebuild tissues, and omega-3 fats can reduce excess inflammation in the body. Calcium-rich foods are also a must-have, as they can help the body absorb more vitamin D, which enhances healing.
By following the above helpful advice after an exercise injury, you could quickly get back on your feet and return to physical activity in no time.