It’s no secret that I’ve had multiple sports injuries; it comes with being a trail runner. Anything from a stress fractured ankle to plantar fasciitis, and the common shin splints. I’ve dealt with just about everything. With us getting into the middle of the running season, and pre-season for many other sports, I figured I’d write some tips to cope with a sports injury.
We will all experience a sporting injury at least once in our life. It can be a mild sprain from overworking. Or it can be a serious injury as a result of an accident. No matter what type of injury you may have, certain tips can help you get back into good shape. Here are five of the best.
One of the best ways to help your body get back on track is to relax and get some rest. Your body will need to spend some time healing itself, and rest is the best way to help it take the time it needs. You should spend the first few days after the injury hardly moving your injured body part. If it is a leg, try not to put any weight on it. If you have hurt your arm, refrain from any heavy lifting. Use this as an excuse to lounge on the sofa in front of Netflix.
Unfortunately, you can’t train with most injuries. Even if you think you aren’t that badly hurt, you should still take some time off from training. Otherwise, you risk making the jury a lot worse than what it is, and making it worse will set your recovery time back a week or two. So if you want to get back in the gym as quickly as possible, take enough time off to recover fully.
Take it Easy
Once you do get back out on the sports field, you need to take things very slowly. Don’t think that you can start training at the same level you were when you had your injury. Your body might not be able to cope with this level of intensity and stress just yet. Don’t train for as long or as hard as you were before. You should take a couple of weeks to build up your training schedule back to what it was. Start off by doing just a couple of training sessions a week at a very gentle pace. If your injury feels ok, start to take things up a notch, but never rush things, as this can make your injury worse.
Speak to a Doctor
If your injury doesn’t seem to be getting any better, speak to a doctor. He or she will be able to refer you to a sports specialist, or even recommend rehabilitation. They can also give you any required painkillers to help ease the discomfort.
Your body will need a lot of protein, vitamins, and minerals while it’s on the road to recovery. So it’s super important that you’re eating a balanced and nutritional diet. Try and cut back on sugars and fatty foods and replace them with nutrient-full fruits and vegetables. It’s important that you get enough protein as well, as this is what your body needs to repair itself.
Don’t panic if you injure yourself during training. Using these five tips you’ll be back in the gym at no time at all!
Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.