When you get hurt playing sports, it’s natural to want to get back on your feet as quickly as possible — whether that means returning to the game or just doing your normal day-to-day activities.
Dr. Gowreeson Thevendran, an orthopaedic sports surgeon at Mount Elizabeth Novena Hospital, shares some helpful tips on how you can speed up your recovery after a sports injury.
The truth is, injuries are a normal part of playing sports, no matter what level you’re at. The key to getting back faster is getting the right help early and following a focused recovery plan.
Here’s what you need to know if you’ve been injured:
Tips to Prevent Sports Injuries
Most sports injuries can be avoided with a good warm-up. Doing some light cardio and stretching before playing gets your muscles ready and makes injuries less likely.
Here are some simple steps you can take to prevent injuries:
- Create a fitness routine that includes cardio, strength training, and stretching.
- Give different muscle groups a break by switching up your workouts and exercising every other day.
- Always cool down after playing. (Cooling down should take twice as long as warming up!)
- Use the right equipment and wear proper shoes for your sport.
- Learn the correct techniques to play safely.
- Rest when you feel tired — and never push through pain.
Also Read: What Recovery Techniques Reduce Muscle Soreness Effectively?
How to Treat a Sports Injury: The RICE Method
If you do get injured, the RICE method (Rest, Ice, Compression, Elevation) is the first thing you should do. It helps control swelling and kick-starts the healing process.
Right after an injury, your body reacts with swelling, redness, and pain. Here’s how RICE helps:
Step 1: Rest
Stop what you’re doing and rest for at least the first two days. Try not to put any weight on the injured area for 24–48 hours. Resting also helps prevent more damage.
Step 2: Ice
Apply an ice pack wrapped in a towel for 15–20 minutes every 2–3 hours for the first couple of days. If you don’t have an ice pack, a bag of frozen peas works great too!
Step 3: Compression
Wrap the injured area with an elastic bandage to reduce swelling. Make sure it’s snug but not too tight — you don’t want to cut off circulation. If your skin turns blue or feels numb, loosen the bandage.
Step 4: Elevation
Raise the injured body part above the level of your heart whenever you can. This helps ease swelling and pain. A pillow under the injured area works well.
Also Read: How to Safely Recover from Minor Joint Injuries at Home?
Let Your Body Heal
It’s tempting to keep moving even after you’re hurt, but using the injured area too soon can slow down healing — or make things worse. Pain is your body’s way of telling you to stop.
Sometimes it’s best to rest completely and use a splint or brace if needed. Ignoring the injury could turn a short-term problem into a long-term one that’s harder to fix.
Get a Proper Diagnosis
If your injury doesn’t get better after two weeks of rest, it’s time to see a sports doctor.
A full check-up, along with scans or x-rays, can help figure out exactly what’s wrong. Knowing the details helps you plan your recovery better — and it can make the mental side of healing a lot easier too.
Start Gentle Movement Early
Once the swelling goes down, it’s important to start moving the injured joint carefully. Regaining your full range of motion early can prevent future problems.
It’s best to work with a physiotherapist or a specialist. They’ll guide you through the right exercises at the right time. Jumping back into sports before your joint moves normally could cause another injury.
Regain Normal Walking and Build Strength
A normal walking pattern is super important — it means your weight moves naturally from your feet to your knees, hips, and back. Limping or walking differently could lead to bigger problems later.
Muscles also get weaker when you rest too much, even muscles you didn’t injure. Strength training, especially resistance exercises, helps rebuild muscles, improves balance, and prepares your body to get back to sports safely.
Also Read: What Benefits does Physiotherapy Offer in Injury Recovery?
Foods and Supplements That Help Healing
Eating the right foods can speed up your recovery too! Here’s what helps:
- Protein-rich foods: Meat and fish help rebuild muscle.
- Vitamin C: Citrus fruits and leafy greens help your body produce collagen, which is important for healing tissues.
- Omega-3 fatty acids: Found in salmon, sardines, walnuts, chia seeds, and soybeans, omega-3s help reduce inflammation.
- Calcium and Vitamin D: Foods like milk, cheese, yogurt, almonds, and soft-boned fish strengthen bones. Getting some sunlight helps your body absorb calcium, thanks to vitamin D.
