Apr 15

What To Do When Injured On The Field

by in Health

What To Do When Injured On The FieldGetting injured is no fun. As an athlete, you work very hard to learn the skills of your position, stay in top performance shape, and compete to the best of your ability. But when an unexpected injury happens, then there is only one thing that you can do. That one thing is to get better as soon as you can, without risking more injury.

An injured athlete has choices to make. That may sound a little strange, but it is true. Depending on the severity of the injury, the athlete needs to decide whether they are going to rehabilitate so that they can return to competition or just to regain sufficient use of the injured body part. Injury recovery can be a grueling process, but with the right mindset, it can become a setup for many personal victories. You will have to mentally push yourself to put the work in to getting better.

There is a method of recovery that every professional trainer or physical therapist subscribes to when an athlete gets hurt; and that is the RICE method. It is one of the fastest ways to recover from any kind of injury.
R- rest
I- ice
C- compression
E- elevation

The most important and first step in the recovery process is rest. Resting the injured body part means not using it, because using it could cause further damage. The next step is to ice it. Putting ice on the injury for 15 minutes every hour will reduce swelling and inflammation. By reducing the swelling, it allows for injured tissue to receive the oxygen it needs to begin the healing process.

The third thing to do is to compress the injured area. Compressing the injury with an ace bandage or sterile pads and sports tape will restrict the blood flow in the injured area enough to relieve the pressure. The injured area should be wrapped just tight enough relieve pressure, not to constrict the blood flow. And the final step is to elevate the injured body part above the heart. Elevating it to this height will decrease the blood flow to that area so that the body can begin to heal.

If the injured part has to keep working at full capacity even though it is injured, then it will take longer to heal and could increase the possibility for further damage. But when the swelling has subsided and the rehabilitaion has begun, then it’s time to put in the work. To maximize your muscle power, work them in pairs. If you had an injury do to overdeveloped muscles, then you need to strengthen the supporting muscles as well. Bring your body into balance with a combination of stretching and strengthening exercises.


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