Has an injury put you off your game lately? Often injuries occur before that all important game or trial, leaving you out of the running to show off your potential. Don’t let injuries stand in the way of your game; there are ways of ensuring that your injury gets better quickly and, more importantly, in support of your long term progress.
STEP 1: CAUSE
Don’t try to be a hero and pretend that you aren’t injured. Go and see a specialist (like our physiotherapist, Ruan Fourie, at Spot On Treatment Centre – hyperlink). Make sure you understand what happened, when the pain started and how it limits you in your daily life so that the specialist can give you an accurate assessment.
STEP 2: COMMUNICATION
If you don’t tell your coach and sports teachers about your injury, they are likely to unknowingly give you activities that will make your injury worse. Be open with them and they will understand what you can and can’t do.
STEP 3: REST AND REHAB
Once your specialist has given you a rehab programme, make sure it becomes routine for the next few weeks. If you do exercise, focus on your core muscles, stability and flexibility. Listen to your body; if you feel pain with light exercise then you need to rest. Pushing through this pain is only going to worsen the injury and prolong your time out of the game.
STEP 4: NUTRITION
Plenty of hydration and a nutrient-rich diet are very important when recovering from an injury. Avoid foods that support inflammation; all processed and deep fried foods promote inflammation. Get plenty of fish in your diet as omega 3 oils facilitate in speeding up the healing process.
STEP 5: ANTI-INFLAMMATORIES
While it is tempting to pop pills to relieve pain, there are so many risks attached to using medication; including increased risk of heart failure, damage to the stomach, decreased kidney functioning, and liver damage. What many don’t realise is that there are plenty of foods that contain their own anti-inflammatory properties. The basis of anti-inflammatory superfoods are antioxidants, minerals and essential fatty acids.
These simple items can be included in your diet to help you stop inflammation the natural way.
- Green vegetables
- Salmon, mackerel, tuna, and sardines.
- Coconut and olive oil.
- Chia and flax seeds.
- Almonds and walnuts.
- Turmeric, ginger, garlic, cloves, rosemary, cinnamon, oregano, sage, and thyme.