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...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,830
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,325
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,268,862
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

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,536,765
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,144,153
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,437
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,332

Load More
More Cool Stuff You'll Like
The Secret Weapon Powering Stephen Curry's Resurgence

The Secret Weapon Powering Stephen Curry's Resurgence

5 Things You Can Do to Prevent Muscle Injuries

5 Things You Can Do to Prevent Muscle Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Connective Tissue: The Key to Preventing ACL Injuries

Fix 3 Common Ankle Problems to Prevent Injury

Fix 3 Common Ankle Problems to Prevent Injury

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

How to Prevent Hamstring Injuries

How to Prevent Hamstring Injuries

How to Prevent In-Season Volleyball Injuries

How to Prevent In-Season Volleyball Injuries

Avoid ACL Injuries in Softball with PREP

Avoid ACL Injuries in Softball with PREP

How to Prevent Baseball Injuries During the Off-Season

How to Prevent Baseball Injuries During the Off-Season

Reducing Low-Back Pain: What You Need to Know

Reducing Low-Back Pain: What You Need to Know

5 Tips to Intelligently Train Through Lower Back Pain

5 Tips to Intelligently Train Through Lower Back Pain

How to Treat Piriformis Syndrome

How to Treat Piriformis Syndrome

How to Keep Your Feet Healthy On and Off the Field

How to Keep Your Feet Healthy On and Off the Field

3 Steps to Alleviate a Sore Neck

3 Steps to Alleviate a Sore Neck

6 Stretches to Alleviate Lower-Back Pain

6 Stretches to Alleviate Lower-Back Pain

6 Ways to Prevent Common Sports Injuries

6 Ways to Prevent Common Sports Injuries

4 Sports Massage Techniques to Relieve Tight Muscles

4 Sports Massage Techniques to Relieve Tight Muscles

How to Train With Running Blisters

How to Train With Running Blisters

Coaches: Prevent Injuries With the Recovery Management Tool

Coaches: Prevent Injuries With the Recovery Management Tool

The Future of Sports Injury Rehabilitation

The Future of Sports Injury Rehabilitation

Achilles Tendon Ruptures: Prevention and Recovery

Achilles Tendon Ruptures: Prevention and Recovery

4 Tips to Relieve Muscle Stiffness

4 Tips to Relieve Muscle Stiffness

2 Ways to Fix Anterior Pelvic Tilt

2 Ways to Fix Anterior Pelvic Tilt

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Evan Gattis's Protection-Enhanced Catcher's Helmet

Evan Gattis's Protection-Enhanced Catcher's Helmet

3 Steps to Prevent Soccer ACL Injuries

3 Steps to Prevent Soccer ACL Injuries

Eliminate Elbow Pain with These 3 Methods

Eliminate Elbow Pain with These 3 Methods

Sports Hernias: What You Need to Know

Sports Hernias: What You Need to Know

Impressive Advances in ACL Rehab

Impressive Advances in ACL Rehab

Prevent ACL Injuries With This Hamstring-Focused Workout

Prevent ACL Injuries With This Hamstring-Focused Workout

Preventing ACL Injuries in Soccer Players

Preventing ACL Injuries in Soccer Players

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

6 Steps for Recovering From a Season-Ending Injury

6 Steps for Recovering From a Season-Ending Injury

5 Bodyweight Exercises to Prevent Baseball Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

7 Ways to Fix Back Pain

7 Ways to Fix Back Pain

What’s With the Stethoscope? Heart Murmurs in Athletes

What's With the Stethoscope? Heart Murmurs in Athletes

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

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

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

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

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

10 Ways to Fix Back Pain

10 Ways to Fix Back Pain

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

6 Simple Tips to Prevent Knee Injuries

6 Simple Tips to Prevent Knee Injuries

Why Tommy John Surgery Is Ruining Pitchers

Why Tommy John Surgery Is Ruining Pitchers

Megan Rapinoe’s Secret to Staying Healthy

Megan Rapinoe's Secret to Staying Healthy

Predicting the Impact of DeMarco Murray's Hand Injury

Predicting the Impact of DeMarco Murray's Hand Injury

YardBarker