For many athletes, a quick recovery from an injury is a foremost goal. If an athlete stays away from the game long enough, it can have physical and psychological implications that may affect sports performance.
Sports medicine is a subspecialty that focuses on the treatment of injured athletes. A sports medicine doctor can help maximize the recovery of an athlete and help them have a faster recovery after a sports injury.
In this article, we are going to discuss some rehabilitation techniques and how they can support a quick recovery.
The RICE Method
What you do in the first 72 hours of an injury is critical and can impact how fast you can make a recovery from your injury.
After sustaining an injury, it is important to immediately apply the rest, ice, compression, and elevation (RICE) technique. The RICE method is a widely recognized technique for treating sports injuries.
- First, rest the injured area, meaning stop the activity that caused it and avoid using it.
- Then, apply ice to reduce swelling.
- Use a compression bandage or sleeve to stabilize the injury.
- Elevate the injured limb to minimize inflammation.
Implementing the RICE method immediately after an injury can aid in reducing pain and speeding up the healing process.
Rehabilitation After Sports Injuries
Rehabilitation consists of exercises that help injured athletes regain strength and flexibility of their injured body part, without which, they would not be able to perform at peak level. They would also be at greater risk of re-injury. For any serious athlete, this could mean longer time spent not playing.
Range-of-Motion Exercises
After the initial inflammation from a sports injury has subsided, it is crucial to begin range of motion exercises to restore full movement in the joint. However, it is important to perform these exercises under the guidance of a sports medicine specialist or physical therapist to ensure exercises are performed correctly and goals are met.
Examples of exercises that focus on restoring the full range of motion in the upper extremity region include:
- Shoulder pendulum exercises
- Finger and wrist flexion/extension exercises
- Elbow pronation/supination exercises
- Shoulder stretches
Strengthening Exercises
Strengthening exercises aim to rebuild muscle strength and stability around the injury. The muscles need to recover and exercises boost blood flow to the area. During the recovery process, the athlete may feel weak, and these are important for rebuilding endurance and functionality.
Examples of strengthening exercises include:
- Resistance band exercises for shoulder external/internal rotation
- Wrist curls with dumbbells
- Tricep dips
- Bicep curls
The core should also be restored to strength after an injury since a strong core is needed for stability of the upper extremities.
Functional Exercises
Functional exercises aim to restore normal movement patterns and functional abilities specific to the sport. These exercises mimic real-life activities and sports movements, helping individuals regain their ability to perform daily tasks and participate in their chosen activities.
These exercises can include:
- Ball throwing or catching drills
- Medicine ball alphabet and rotation
- Medicine ball chest pass and overhead toss
Eating for Healing
Foods and vitamins can support the complete healing of a sports injury. Athletes in rehabilitation should focus on adding the following to their diet and supplementation:
- Lean protein
- Fruits and Vegetables
- Vitamin C
- Calcium
- Vitamin D
- Water
Nourishing the body with key nutrients ensures it has what it needs to control inflammation and rebuild tissue.
Sleep
Proper sleep is crucial for athletes to boost recovery after an injury. Experts recommend that athletes prioritize getting sufficient sleep duration, aiming for around seven to nine hours per night. Establishing a consistent sleep schedule and creating a restful sleep environment can support optimal recovery.
Injection Therapy
Cortisone injections, which contain a powerful anti-inflammatory, may help bring down inflammation resulting from an injury and allow the athlete to begin physical therapy and rehabilitation, as well as make the therapy more effective. Cortisone injections can be used in injuries such as tennis elbow and rotator cuff pain.
Sports Medicine Doctors in Baltimore, MD
The orthopedic hand surgeons at Greater Chesapeake Hand to Shoulder are experts in helping athletes get back in better form after a sports injury. Our physicians have advanced training in sports medicine and offer up the latest approaches in treating shoulder, elbow, hand, and wrist injuries.
To schedule an appointment with one of our sports medicine doctors, call our office today at (410) 296-6232 or use our online form to schedule your visit. Our friendly staff looks forward to being your partner in sports injury recovery.
