For many athletes, an injury assessment engenders another kind of pain: the pain of being benched from a sport they love and that which is fundamental to enjoying life to the fullest. Whether you are suffering from a sprain, strain, fracture or dislocation, how well you follow “doctor’s orders” will play a huge role in how quickly you can return to the action. Injuries are not an issue of “mind over matter,” so do not try to fight the injury with tough-minded pep talks. And more than ever, you must listen to signals from your body to rest so that its extraordinary healing powers can become one of your best lines of offense.
Step 1
Stop playing and/or competing in sports immediately after the injury assessment. Continuing your normal routine may only exacerbate the injury, causing more harm and a prolonged recovery period.
Step 2
Consult with your physician over your rehabilitation/recovery plan so that you understand it completely. Ask questions if you don’t understand treatment ideas and/or what activities you should abstain from -- and why.
Step 3
Ask your physician about other common injury relief methods, including taping and massage therapy.
Step 4
Familiarize yourself with what the National Institute of Arthritis and Musculoskeletal and Skin Diseases calls the RICE method. RICE stands for rest, ice, compression and elevation, which relieves pain, reduces swelling and speeds healing of many types of sports injuries.
Step 5
Resist the urge to overdo the gentle range-of-motion exercises that may top your treatment plan. Getting the injured body part moving as soon as possible is important to recovery, as long as you don’t treat the exercises as an Olympic competition. These exercises are often followed by gentle stretching and strengthening exercises. When the time is right, weights may be added to your routine. The key -- every step of the way -- is to avoid movement that causes pain.
Step 6
Stretch your muscles daily, and especially as a warmup to any range-of-motion and strengthening exercises. As your injury heals, remember that you are especially prone to re-injury. Exercising without a proper warmup puts you at greater risk.
Step 7
Carefully track the number of exercises you do each day, remembering that a gradual progression of repetitions is vital to your recovery.
Step 8
Avoid any painful activities, and promptly report any pain, swelling or areas of restricted mobility to your physician.
Step 9
Rest when your body “tells” you to in order to achieve a healthy balance between rehabilitation and relaxation.
Step 10
Return to your sport slowly, gradually building up to your previous level and/or intensity of participation. Set a reasonable goal with your physician and then stick to it, knowing that you are in the game for the long run.
Tips and Warnings
- Wear the proper protective gear -- be it a helmet or knee or elbow braces -- to help prevent re-injuring yourself. Stop the activity immediately if pain from the injury flares up again, and consult your physician immediately. Pain is almost always a sign that something is wrong.
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