Get Healthy Faster With Three Injury Recovery Tips | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Get Healthy Faster With Three Injury Recovery Tips

October 26, 2011

Must See Sports Injuries Videos

For a young athlete, few things are worse than getting injured. It sets back your progress, frustrates you mentally and requires extra work once you are healed to get back up to speed.

If you're injured, see a trainer or doctor to determine how severe it is. If it's ruled mild enough for self treatment, use the parameters below to recover faster. Dr. Raj, an orthopedic surgeon who has worked with many athletes, provides these basic tips for dealing with common injuries.

R.I.C.E. (Rest, Immobilize, Compress and Elevate)
One of the oldest and most basic treatments, yet still one of the best, especially, in the initial stage of recovery. "Rest your sprained ankles and avoid walking or running on injured legs," says Dr. Raj. "Putting ice on sprains will decrease inflammation and ease pain. Wrapping a sprained ankle will help keep the injuries from worsening, and elevating your injuries above your heart will aid in blood circulation." (Learn more about the proper method for icing.) If your symptoms haven't improved within 48 hours, Dr. Raj recommends seeing a doctor.

Sprains, Strains and Tweaks
In Dr. Raj's opinion, the most common type of knee injury is the sprain. "These are patients who have overstretched their knee’s ligaments without completely tearing them," he says. To avoid minor injuries like sprains, make sure to warm up before training. Try a Dynamic Warm-Up that closely mirrors the way you move on the field. This will get your blood pumping, and good circulation can help reduce the risk of injury.

Know Your Timetable
Different types of injuries take different amounts of time to heal. "Mild sprains can be treated within a few weeks," says Dr. Raj, "while other injuries may take months to recover. Patients who undergo ACL or meniscal tear surgeries may find themselves in recovery for three to four months." No matter what type of injury you have, don't expect to get better right away. Be patient and allow yourself to fully recover; you'll be helping to prevent re-injury and protecting against setbacks caused by getting back into the game too early.

Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...
Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...
Must See
Jadeveon Clowney on Making Big Hits
Views: 3,100,065
Why You Should Never Doubt Colin Kaepernick
Views: 15,932,126
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,169,569

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,255,154
Path to the Pros 2015: The Journey Begins Views: 26,383
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

10 Ways to Fix Back Pain

Coaches: Prevent Injuries With the Recovery Management Tool

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

2 Ways to Fix Anterior Pelvic Tilt

Why Strengthening This Muscle May Fix Knee Pain

4 Strategies to Prevent Tommy John Surgery

6 Steps for Recovering From a Season-Ending Injury

Prevent ACL Injuries With This Hamstring-Focused Workout

What You Need to Know About Tiger Woods' Back Injury

Connective Tissue: The Key to Preventing ACL Injuries

The Secret Weapon Powering Stephen Curry's Resurgence

How to Treat Piriformis Syndrome

7 Ways to Fix Back Pain

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

Eliminate Elbow Pain with These 3 Methods

How to Fix Anterior Pelvic Tilt

How to Keep Your Feet Healthy On and Off the Field

Outsmart Injury With These 4 Predictive Tests

How to Bench Press With a Shoulder Injury

5 Exercises to Prevent ACL Tears

The Future of Sports Injury Rehabilitation

3 Ways to Prevent the Most Common Hockey Injury

Pectoral Tendon Ruptures and Injury Prevention

Evan Gattis's Protection-Enhanced Catcher's Helmet

6 Ways to Prevent Common Sports Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

5 Tips to Intelligently Train Through Lower Back Pain

How to Train With Running Blisters

5 Things You Can Do to Prevent Muscle Injuries

4 Sports Massage Techniques to Relieve Tight Muscles

Achilles Tendon Ruptures: Prevention and Recovery

How to Prevent Baseball Injuries During the Off-Season

Predicting the Impact of DeMarco Murray's Hand Injury

3 Causes of Recurring Hamstring Injuries

Tips for Working Out With a Hand or Arm Injury

6 Simple Tips to Prevent Knee Injuries

Avoid Low-Back Pain With These 7 In-Season Exercises

The 8 Most Dangerous Exercises for Your Shoulders

Impressive Advances in ACL Rehab

How to Prevent Injuries With 3 Yoga Poses

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy