If you exercise regularly or are just getting back into a workout routine, there’s a chance that you may become injured at some point during your fitness pursuit. Injuries could prevent you from working out for a while, which might quickly derail your exercise plan. Here are some tips to help you recover faster if you get injured.
Ice often works well in reducing the inflammation and pain that are associated with many injuries. It’s best to start applying ice to any injured areas of your body shortly after you become hurt. Ice for 10 minutes at a time at least three times daily for the first 72 hours afr an injury for the best results.
Eat the Right Foods
Certain foods have been shown to aid in the recovery process and may help speed up your healing. Foods that are high in protein and complex carbohydrates can facilitate muscle tissue repair. Omega-3 fats that are sound in some foods can alleviate inflammation. Some of the best kinds of food to eat for injury recovery include lean beef, salmon and cantaloupe.
Try Physical Therapy
Physical therapy involves the use of manual therapy and exercise to treat injuries. This type of therapy also helps with increasing strength, coordination and endurance, which may prevent future injuries. You can start a New York sports physical therapy program or visit a local physical therapist if you don’t live in the area to receive treatment.
Get Enough Sleep
Sleep is an important component to healing, and you should aim for roughly seven to eight hours of sleep per night so that muscles and bones can repair themselves more effectively. If an injury is making it more difficult for you to sleep, talk to your doctor to find out if there are any methods that you can try to rest easier. You may need to take sleep or pain medications for a while if your injury is preventing you from sleeping.
Don’t Ignore Signs of Trouble
Some pain, swelling and bruising should be expected with certain injuries, but it’s important to be watchful of any signs that may indicate a more serious problem. If you start to notice increased pain, swelling or joint stiffness, seek medical care as soon as possible. You can better monitor everything by using a journal to keep daily records of your symptoms and recovery process.
Return to Exercise Slowly
It’s advisable for you to ease back into exercise as you recover to reduce your chance of reinjuring yourself. Always check with your doctor to make sure that you’re cleared to start working out again. Light exercises for short durations should be performed in the beginning stages. You can progress gradually to your regular workout routine as you continue to heal.
Putting forth the time and energy to recover properly can help your body heal the right way. With a good recovery, you’ll have a better chance of eventually returning to your normal level of physical activity with fewer complications along the way.