Getting Injured Sucks, But Comebacks are Epic, Aren’t They - Here’s How You Can Get Back in the Game

We have all been there before; we know we have. You are playing an awesome game of basketball, kicking butts, and taking names when you land funny after a layup. A sharp, almost unbearable pain shoots through your ankle, and you crumble to the ground. Or you’re hitting a new personal record during your bench press workout, feeling unstoppable, when a sharp pain in your shoulder forces you to stop mid-rep. In an instant, your day is ruined by an injury.

alt text: A person sitting on a basketball court holding their ankle in pain.
image source: iStock

As a community of sports and fitness enthusiasts with our fair share of sprains, strains and overuse injuries, We completely relate to that deflating, frustrating feeling. One minute you’re on top of the world, in the zone, unbeatable. The next, you’re down on the ground in pain and facing a setback.

The good news? With the proper knowledge, care and determination, most of the common sports injuries can be treated. You can get back to the activities you love, often stronger than before. This guide will walk you through our tips for recovering from those aching ankles, wrists, knees and every other vulnerable body part.

Sprains, which involve torn or overstretched ligaments, most often impact ankles, knees and wrists. There are many ways of dealing with sprains. The most common and the most effective one is the RICE method - Rest, Ice, Compression and Elevation. Check out the below image for a better understanding of the concept.

alt image: RICE Method for treatment image
image source: verywel.

Rest the Injured area( ankle, wrist or knee) for at least 48 hours.
Ice the affected area for 20 minutes at one time and repeat it 4 to 8 times per day
Compress to reduce the swelling
Elevate the injured limb 6 to 10 inches above the heart if possible

alt text: Injured knee being iced while wearing a medical brace
image source: iStock

RICE method has proved itself effective time and time again, it has also resulted in extreme foot pain relief over time. However, do not just stay still for a long period of time. As soon as the pain becomes somewhat bearable begin gentle range of motion exercises and work your way up to strengthening moves.
Wearing an adjustable medical brace can support the joint as it heals while still allowing movement. Resistance bands can also help as they can provide extra stability during activities. The goal is to gradually regain flexibility, strength and function of the limb. With time, dedication and a little willpower you will be back in shape in no time.

alt text: A person doing rehab exercises using resistance bands.
image source: Gorilla Bow

Strains happen when muscles or tendons become overstretched or torn. It is always recommended that you do dynamic stretches and light cardio prior to any intensive workout or any physical activity. Cooling down gradually after a workout also aids recovery. These habits will help you prevent strains in many cases.

If you do suffer a strain, immediately ice and compress the area to reduce swelling. After a couple of days of gentle stretching, light exercise and rest your body will promote healing itself. Slowly you can return to exercise to allow full recovery.

alt text: Individual stretching and flexing their strained leg muscle.
image source: medicalnewstoday

You must know that muscle burns after a hard workout. That’s a good sign of your training and effort however resulting soreness is also known as Post-Workout Soreness and it can stall your next workout session if it gets too severe. Hence icing areas which are prone to soreness along with gentle activity like walking, yoga or an easy swim can speed recovery by increasing blood flow. A sports massage can also help relieve muscle tightness and tension, you can also use a foam roller to do a body massage. Also eat protein to rebuild muscle, hydrate and rest well after your hard workout.

alt text: Foam roller being used on legs to massage sore muscles
image source: NBC News

Home remedies can help prevent soreness or maybe in many cases help with sprains. It is also important to know when you need to seek professional help. If pain and swelling persist it’s crucial to see a doctor who can diagnose and assess the severity of your injury. It is not at all recommended to ignore signs and try to push through pain as that might result in developing a chronic injury.

For moderate to severe injuries, following up with physical therapy can be hugely helpful to ensure complete rehabilitation. Don’t be afraid to ask for professional guidance when you need it!

alt text: Patient working with a physical therapist to rehab an injury
image source: iStock

In the end, dealing with any kind of injury, no matter how minor they initially seem requires patience, self-awareness and willpower. Hence never lose your heart always think about what will you do once you are healed and that motivation will help you come out of this ordeal stronger.

With proper rehab and smart training, you can bounce back feeling energized and stronger for next time. Here’s to all of us for never losing our hearts and to getting back into the game.

alt text: Woman jumping in celebration with arms raised after recovering from an injury
image source: 123RF

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