Sustaining an injury is very common in any active human being. You can get an injury while working, playing, working out, or doing any other physical activity. Recovery may involve some procedures that you can either carry out on yourself or seek a doctor’s help. Read along for tips on how to recover from injury by yourself.
Self-treatment for Minor Injuries
You are always your first doctor since you understand the feelings inside your body. Most injuries involve pain, swelling, or bruises. The following are some universally accepted steps that one can take to self-recovery
Immediately after sustaining the injury, you may want to protect the affected area from stress or vigorous movements around the joints. The best way of achieving this is by avoiding the workout, sport, or any other activity that led to the injury. Keeping away for as long as the injury lasts may involve a period of resting.
Resting the injury is necessary, although too much rest may not be useful for recovery at all. Rest is a perfect solution for minor injuries. It only requires you to go slow on any activities until you start feeling normal again.
Resting may not work for serious injuries, since they might take longer to recover. According to research, optimal loading can be a better alternative. It involves the gradual application of the right mechanical stress to the injury.
Activities such as massage may apply the required pressure and kick start the recovery. The types of activities that are necessary may vary depending on the nature of the injury. Further, there is no specific guide to how vigorous the activities should be.
Application of Ice
Pressing ice on an injury is essential if you want to reduce pain and bleeding. Ice slows down the blood circulation to the injured area, hence preventing it from coming out. It is even more effective if you apply it immediately after sustaining the injury.
For best results, apply the ice over and over during the entire recovery period. You may need to take a few precautionary measures. The measures will be necessary to ensure the ice does not cause other complications.
Avoid getting your skin into contact with ice without a cloth cover between them. Allow for the skin temperature to return to normal before doing another round. It is important to note that using ice has only a little effect on the entire recovery process.
Injuries may cause effects like swelling and soreness, among others. One way of preventing possible swelling and protecting sore areas is by wrapping. Elastic bandages offer the best compression properties if you tie them in the right way. The right way is neither too tight nor too loose.
While there is no formula for tying the bandage, the trick is not to make it too tight. You may remove the dressing within two or three days of application. In case the injury still requires a bandage, it will be a sign that you need a doctor’s intervention.
It is advisable to keep the injured area as still as possible during the recovery process. The only exception is when you are applying the essential massage. As such, a bandage helps you to keep it undisturbed since it reminds you of its existence.
The idea of elevation works according to the position of the injury as compared to your heart. The right elevation helps in the prevention of further swelling. Try to elevate the injury at least to the same level as your heart, if not above.
Use pillows or a stack of clothes to lift the injured area if you are lying or sitting. Doing this helps in removing fluids from the injured part. It is the accumulation of fluids that causes swelling.
Prepare Your Mind for Recovery
Despite what you do, the most critical part of recovery is the psychological aspect. You may find it difficult or slow to recover if your mind is full of fear and lacks confidence. Here are the tips for proper psychological change towards recovery.
- Give yourself optimistic affirmations of recovery.
- Concentrate on taking the right recovery steps at the moment. Desist from worrying about the eventuality.
- Be ready to seek and receive professional support in your recovery process.
- Do not allow the injury to overpower your feelings. Rise above self-pity.
Seek Medical Attention In Case of Serious Injuries
The easiest way of identifying a severe injury is by watching the pattern of recovery. If there is no positive change within the first one or two weeks of self-treatment, you can visit the doctor. Some signs of serious injuries include acute pain, swellings, and weakness around the affected area.
Be very observant even before you start self-treatment for any injury. Treat any form of injury which you are not sure about as a severe injury. In such a case, consider seeking the opinion of a medical professional to be safe.
How You Can Prevent Injuries
Avoid exercises or sports activities that may hurt you. If you feel pain during workout or play, do not strain your body further. Pain alerts y that there will be an inevitable injury if you go beyond a certain point.
Have an appropriate meal plan before and after getting into sporting activities. Having a well-balanced diet gives you the energy to exercise or play. It also helps in replenishing the lost energy.
Before you get into any workout program or sports activity, ensure you warm-up your body. Warm-up prepares your pulse and joints the actions that will follow. Start one step at a time and allow your body to pick up the intensity as you proceed.
You can help yourself through to recovery in case you sustain less severe injuries. Remember the five approaches of protection, rest, ice, compression, and elevation (PRICE). Also, have the right state of mind as an essential ingredient to the process of recovery. Only a qualified physician should guide you through recovery. Always take precautions since prevention is better than cure.