Being active in any kind of sport entails those occasional bruises, sprains, and muscle soreness. It is an inevitable part of being an athlete. But this doesn’t mean you have to endure the intolerable levels of pain and discomfort that come your way with every kick, pass, or sprint. Here are tested and proven home care strategies for treating sport injuries.
As the old adage goes, an ounce of prevention is better than a pound of cure. Preventing sports injuries ensures that you are able to consistently train and develop your skills rather than sit on the sidelines.
Simple tips for avoiding injuries related to sports activity include a healthy and well-balanced diet and keeping yourself hydrated every day. Protein and carbohydrates are vital nutrients for every athlete.
Fish like salmon and tuna, white meat, whole grains, nuts, and dairy products are good sources of protein and carbohydrates. Before adhering strictly to any specific diet, make sure you consult your physician or a professional made available by your sports clinic.
Keep yourself hydrated, especially during intense workouts. At least 2 liters of water is recommended for regular people. Athletes will require more since they sweat and expel more water. Avoid caffeinated products like coffee and power drinks that are advertised to improve performance. Some ingredients and artificial flavoring may actually lead to more frequent injuries.
Treating Muscle Tissue at Home
The main goal when treating muscle tissue injuries is to manage the swelling and maintain mobility. Treatment for the first 2 days is ice compression while the muscle is elevated. Low-impact stretching is also advised to maintain flexibility. Apply cold compress to the affected area for 15 to 20 minutes and then repeat every after 2 or 3 hours. Make sure the cold compress is wrapped sufficiently to avoid damaging the skin.
Treating Sprains at Home
Similar to treating muscle strains, the immediate home care treatment plan for joint sprains should focus on managing the swollen area and to minimize pain. Treatment for the first 2 days is ice compress while the joint is elevated. NSAIDs may be used to reduce the pain, but should be consulted to a physician prior starting use. Ibuprofen and Naproxen are the common NSAIDs of choice.
Treating Concussions at Home
Concussions may appear harmless, but it actually has a building effect. The more frequent you get concussions, the worse they become. Even at an conscious state, a person may still be suffering from concussion. If you or someone you know has had a concussion, cease any sports activities until all symptoms are gone for at least 1 full day. Ideally, this should be decided by your attending physician.
If you suffer from more serious sports injuries like major fractures, get medical help immediately. While it may seem like a minor accident, more serious damage like internal hemorrhaging may be occurring. Immediate medical intervention may be necessary and could just make the difference between life and death. Train with a professional sports clinic to get the most efficient and safest training program available.