Even the most experienced professional athletes suffer from minor sports injuries from time to time. Whether you play a contact group sport or you want to push your limits lifting weights at the gym, you should always be careful and protect your body. If, unfortunately, you end up with a small injury, consult our list of recovery tips below.
1. Ice Packs
If sprained and / or swollen limbs are your problem, you can always use an ice pack to calm the situation down (both metaphorically and literally speaking). Make sure that the ice pack does not come into direct contact with your skin; use a thin piece of cloth to protect yourself from other troubles. In addition to this, make sure that you do not keep the ice pack on for longer than twenty minutes at a time. Take a break and repeat after a few hours. You will soon see the swelling go down.
2. Use Compression Sleeves
For minor calf injuries, compression sleeves are a reliable and healthy choice to speed up your recovery process. They will aid you in avoiding any potential cramps and treating shin splints, while protecting your legs from any further damage. This item also works for your arms, depending on the type of minor sports injury you are suffering from.
3. R & R
Sometimes the most efficient road to recovery is by taking time off for some good ol’ R & R. We are talking about rest and relaxation, of course. No matter how tempted you may be to get straight back to the court, field or gym, consider taking a break so you can recover safely. If you do not, you might end up worsening your minor injury and requiring serious medical attention.
4. Keep the Limb Raised
If one of your limbs has been mildly affected during a sport or physical activity, it is always recommended that you keep it raised. You can mix this tip with the previous one (rest and relaxation) by sitting comfortably in bed and stacking up a few pillows under your leg, for example. The key is to keep the limb above the level of your heart so you can prevent any swelling and maintain healthy circulation.
5. Stretching & Light Exercise
While rest is indeed recommended for recovery, it isn’t encouraged that you literally stay in bed all day. You can slowly get back to normal by carrying out light exercises to put your body back into action. We also suggest that you stretch when you have the time (and if your injury allows it), for about ten to fifteen minutes.
6. Consult a Doctor (if pain persists)
If you have tried all of the pieces of advice on this list and the pain caused by your injury won’t seem to go away, it is time to consult a medical professional for a diagnosis. Sometimes what may seem like a sprain might be torn tissue or even a small fracture. We also want to mention that if you feel severe pain when the injury takes place you should always consult a doctor first and foremost. Stay safe and have a quick recovery!
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