It’s not just professional athletes who are at
risk of suffering sports injuries. Sometimes, people in their ambition to be
fitter can also end up overextending themselves in the course of workouts and
sports sessions. Even unrestrained Yoga practice is not safe as excessive
stretching can result in hamstring or shoulder injuries. Running without
warming up can lead to ankle and knee injuries. The treatment for almost all
sports injuries in the initial 48 hours is Protect, Rest, Ice, Compress and
Elevate or PRICE, as it is commonly referred to as. Emphasis must be put on
protecting the injured area from further harm during this period. Here are a
few self-help remedies that will hasten the healing process as well as help you
be better prepared for future injuries.
- Ice compress: In
the initial phase of injury, when the pain and swelling are most prominent, ice
packs can work wonders. Wrapping ice in a polythene pack and applying it to the
injury reduces swelling and relieves pain by minimizing blood flow to the area.
However, if the swelling does not subside after 48 hours have passed, you
should immediately consult a healthcare professional.
- Hot pack application:
Wrapping a hot pack in a towel and applying it to the injured area is immensely
helpful for injuries with no swelling. Also, it can be used once the swelling
goes down, which is generally 48-72 hours after the injury. It works wonders in
reducing muscle or joint stiffness and pain. Heat increases the blood flow to
the injured area, delivering more nutrients and oxygen to supplement the
healing process.
- Stretching: Every
injury is followed by a period of inactivity; hence the muscles tend to
tighten. Once the pain & swelling subsides, stretching can go a long way to
increase your Range of Motion (ROM) by loosening these tight muscles.
- Massage: Massage
therapy or soft tissue mobilization has proven to be helpful in most cases of
sports injuries. It relieves pain, reduces tissue adhesion, decreases swelling
and relaxes tight muscles.
- Super-foods: Ginger
is a powerful anti-inflammatory spice with extraordinary healing properties,
making it great for treating muscle soreness. Turmeric is packed with curcumin
that aids in blocking prostaglandin, a lipid found to increase inflammation.
The Vitamin C contained in “amla” aids in collagen formation and healing,
thereby promoting tissue generation. Taking 30 ml of “amla” juice on an empty
stomach in the morning works like a charm in healing sports injuries.
- Exercises:
Following a brief period of stretching exercises to improve the Range of Motion
(ROM), light strengthening exercises can be incorporated to increase the
resilience of the weakened muscles. This also helps in maintaining the strength
of the unaffected muscles around the injured area.
- Complementary devices:
Using walking aids like crutches or a walker can be helpful in case of leg
injuries. Braces or casts are of great help in case of shoulder injuries.
Furthermore, you can continue to use splints for all kinds of injuries. These
devices make sure that you do not put stress on the injured muscle, ligament,
etc.
- Self-education: Educating
yourself about the various kinds of common sports injuries that are relevant to
the specific sports that you practice will allow you to understand its
progression. You will be well-versed with the precautions to be taken and the
dos and don’ts at the various stages of recovery. In addition to this, you will
be aware of the various measures that you can take to be less susceptible to
those injuries. These measures can range from modification of the activity, use
of proper gear, incorporating warm-up routines, staying within the comfort
levels, and so on.
Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally
Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone
health. The protocol is at once scientific, effective as well as safe. To avail
treatment at Zilaxo, call on 1800 419 6607 (Toll Free) or WhatsApp at +91 98304
26607.
No comments:
Post a Comment