Whether you’re training for a sports event or have taken up a new sport to boost your health, suffering an injury can be a real setback. When you’ve just started a new fitness program and get injured, it can affect your motivation. That’s why it’s important to ensure that you heal as quickly as possible so that you can get back to your fitness regime.
Of course, while it’s important to get back to working out as quickly as possible, it’s also important to ensure your injury is fully healed. Else, you could end up making it worse, leading to more healing time. The best way to make sure you can get back to working out quickly is to learn how to speed up your healing time. Here’s how to do that:
Be proactive about treatment and use RICE
The most important thing that you can do after an injury is be proactive about your treatment. The sooner you start treating your injury, the more quickly it will heal. The best way to treat a new sports injury is by using the RICE method – rest, ice, compression, and elevation.
As soon as you feel a pulled muscle or a torn ligament, it’s important to stop what you’re doing and rest. The more stress you put on an injury, the worse it will get, hence why resting is so important. Next, you should ice the injury to help reduce the swelling and inflammation – do this for at least half an hour. Then follow this by wrapping the injury with a bandage to help keep the swelling at bay and reduce pain. Last but not least, you need to elevate your injured area on pillows.
Eat lots of protein
As our muscles and ligaments contain a lot of protein, when we injure ourselves, it’s essential that we get lots of this substance. If your body lacks protein, it will take longer for an injury to heal. So make sure that you’ve got lots of protein packed foods in your diet, such as meat, fish, cheese, beans, lentils, nuts and seeds. Eat lots of high-protein foods and you’ll find that you heal more quickly from your injury.
Studies have shown that being in pain can slow the healing process, which is why if you’re in pain it’s important to take medication. For injuries, the best drug is ibuprofen, as it stops pain and reduces swelling. As well as taking painkillers, consider using natural anti-inflammatory medicines. Sometimes the best treatments are natural ones, so it’s always worth giving them a try.
As well as using ice on your injury to reduce the swelling, it’s also important to use heat. Heat therapy helps to relax the muscle. However, it mustn’t be used until at least 48 hours after the injury has occurred, as it can increase bleeding in the area. Once it’s been a couple of days since you injured yourself, you can then start using heat to relieve pain.
There you have it, all the best ways to speed up healing after an injury. When you’re training for an event or fitness goal, getting injured can be a real setback. However, if you don’t allow your injury time to heal, you’ll only end up making it worse. Take the tips above on board and speed up how long it takes your injury to heal, so that you can get back to working out as soon as possible.