The dangers of letting sports injuries fester

Maybe you have a weight-loss goal and you’ve been jogging every day, even with that odd ache and cramp. Perhaps you’re training for a marathon and you’re going hard, ignoring a pulled muscle.

"Come on, suck it up!" or "No pain, no gain,” are common sports clichés that are often used to motivate people to push themselves despite the body’s very loud signals to quit. 

Yet, suffering through the pain simply increases your chances of the injury going from nagging to outright harmful. 

The ultimate goal of treating any sports injury is so that you can quickly return to your favourite activities while preventing future harm.

A popular treatment plan for sports injuries is the RICE method.

• Rest. You might need to use crutches if your doctor advises not placing any weight on the injured area for a few days. It’s probably okay to do light exercise or train other muscles, but check first with your doctor.

• Ice. A cold compress or ice pack is always recommended as a quick way to reduce swelling. You could even try an ice bath or a compression sleeve filled with cold water. Ice the affected area for 15 to 20 minutes a few times a day for the first 48 hours or until the swelling reduces. Try to do this as soon as possible after the injury. Avoid using ice for an extended period of time though, as you don’t want to damage your tissues.

• Compression. Apply a bandage or elastic wrap on the area. The best compression sleeves or wraps are those made of neoprene or elastic.

• Elevate. As much as possible, keep the injured limb elevated above your heart to bring down the swelling.

The RICE method is quite effective if you have a minor injury and just need a few days to bounce back to fighting-fit condition. You can also manage the pain with over-the-counter pain relief. 

When to see your doctor 

If your injury worsens after a few days or the pain starts affecting your normal routine, it’s time to see a doctor. Don’t let the injury linger, as it can cause a whole host of other long-term problems. Watch for these signs:

•  Extreme discomfort and swelling
•  Lumps, bumps or other abnormalities
•  Hearing popping/crunching sounds when using the joint
•  Joint is not able to support weight/feels very fragile
•  Weakness and trouble balancing
•  Having trouble breathing
•  Dizziness
•  Fever

Tips to avoid sports injuries

Stretch and warm up 

• Warm muscles are flexible, can absorb quick movements and are less prone to injury. Warm up for at least five to 10 minutes with stretches before starting your workout. 

Wear the right gear

Whether it’s the correct shoes or the right gear for cycling, it’s not just about style – it’s about being safe. For example, running shoes aren’t really appropriate for serious hikers, and wearing the wrong shoes can quickly result in an ankle injury.

Cool down

• The cooling-down stretches are just as important as the warming-up part of your workout. They keep your muscles flexible and supple, and usually help prevent cramping.

Use the proper form

• Learn the correct movement patterns for your sport or activity. Different postures and poses are necessary for various types of exercise. In some sports, bending your knees at the right time might assist you in preventing a spine or hip injury. 

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, and usage of any medication.