Return to Sports Faster After an Injury
After sustaining an injury, most patients are eager to get moving again, whether that means returning to sports or resuming their everyday functional activities. Regardless of the type or level of sport, injuries are unfortunately an integral part of athletic activity. Seeking help early and following a personalised rehabilitation strategy are key factors in achieving a timely return to sports. Orthopaedic Surgeon Andreas Leonidou provides advice on how to achieve a faster recovery after an injury.
- Rest, Ice Therapy, Compression, Elevation (RICE Method) The RICE method, which stands for Rest, Ice, Compression and Elevation, is key to treating a soft tissue injury. The aim of this early treatment is to control the initial inflammation and promote the early onset of the healing process.Step 1: Rest
When you are injured, stop your activity immediately and rest as much as possible during the first 2 days. Avoid putting weight on the injured area for 24–48 hours. Rest will also help prevent any further injury.
Step 2: Ice Therapy
Apply an ice pack covered with a light, absorbent towel for 15–20 minutes every 2–3 hours during the first 24–48 hours after the injury. The cold helps reduce pain and swelling. If you do not have an ice pack, a bag of frozen vegetables can also help.
Step 3: Compression
Wrap the affected area with an elastic medical bandage to help prevent swelling. It should be firm but not so tight that it restricts blood flow. Loosen the bandage if the skin underneath turns blue or if you experience coldness, numbness or tingling.
Step 4: Elevation
Raise the injured part of the body above the level of your heart. This helps reduce pain and swelling. The injured area should be kept elevated whenever possible.
Allow Your Body to Heal
It is often best to immobilise the injured area with a splint and rest it completely to allow full healing. If you continue your normal activities, this may worsen an acute injury and turn it into a chronic one, making it more likely to recur and more difficult to treat.
Understand Your Injury
Recovery after an injury is much easier if you understand the type of injury and which strategy will help you return to sports. Talk to your orthopaedic surgeon about your injury and always ask questions! In most cases, the more you understand and listen to your body, the easier it will be to avoid injuries in the future.
View Rehabilitation as Part of Your Training
Your physiotherapy programme is designed to treat your injury. This allows you to return to sports as soon as possible and with a reduced risk of recurrence. Although you may not be exercising in the same way as before, the rehabilitation programme will help you remain physically and mentally motivated.
Exercises and Strengthening
Once the inflammation has subsided, exercises aimed at restoring a full range of motion are crucial. This exercise programme is carried out under the supervision of a physiotherapist. Returning to sports too early while joint movement is still restricted may increase the risk of further injury.
Frequently asked questions
When can I return to sport after a sprain or strain?
Most sprains and strains feel better after about 2 weeks, but it is best to avoid strenuous exercise such as running for up to 8 weeks, as there is a risk of further damage. Return gradually, once full range of motion has been restored, and with more serious injuries under the guidance of your doctor and physiotherapist.
Should I use ice or heat after an injury?
In the first 24 to 48 hours ice helps, applied for 15 to 20 minutes every 2 to 3 hours and wrapped in a towel. To avoid more swelling, avoid heat, such as hot baths and heat packs, as well as alcohol and massage for the first couple of days.
When does an injury need urgent medical assessment?
When you cannot put any weight on it or walk more than a few steps, when the injured area has changed shape or is pointing at an odd angle, or when it is numb, tingling or has pins and needles. You should also be assessed if you cannot use the injured part normally.
In all cases, listen to your body. Consult specialist orthopaedic surgeon Andreas Leonidou and his team for a personalised rehabilitation plan and a faster, safer return to your favourite activities.
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