Fastest Ways to Heal a Sports Injury

    For most patients, it is not a question of how to recover from a sports injury, but how to recover as fast as possible.After sustaining a sports injury, most patients are eager to get moving again – whether it is returning to their sport or daily functional activities.

   Here are key factors to consider when dealing with a sports injury:

   Most sport injuries can be avoided by doing some form of warm-up, consisting of either some cardio or stretching prior to the sport. Soft tissues that have been warmed-up and stretched before activity are far less likely to get injured during the sport.

The method to treat injuries: Rest, ice, compression, elevation

Step 1: Rest
   When you experience an injury, stop your activity immediately and rest as much as possible for the first 2 days. Avoid putting weight on the injured area for 24 – 48 hours. Resting also will prevent any further bruising.

Step 2: Ice
   Apply an ice pack that is covered with a light, absorbent towel for 15 – 20 minutes every 2 – 3 hours during the first 24 – 48 hours of being injured. The cold is useful to reduce pain and swelling. If you don't have an ice pack, a bag of frozen peas or corn will also do the trick.

Step 3: Compression
   Wrap the affected area with an elastic medical bandage to prevent swelling. The wrapping should be snug but not too tight as to interrupt blood flow. Loosen the bandage if the skin below turns blue or feels cold, numb or tingly.

Step 4: Elevation
   Raise the injured body part above the level of your heart. This reduces pain, throbbing, and swelling. A pillow can be used to achieve elevation. The injured area should be kept raised whenever possible.

Allow healing of the injured body part

   It is often best to immobilise the injured area with a splint or brace and rest it completely to allow complete healing. Continuing to use the injured body part may aggravate an acute injury and turn it into a chronic one, making it more likely to recur and more difficult to treat.

Get a diagnosis and understand your injury.

Get a diagnosis and understand your injury
    Minor sprains or tears typically improve significantly after 2 weeks of rest and a break from sport. A lack of improvement should warrant a consultation with a sports doctor.A thorough clinical examination and imaging tests such as x-rays or scans will confirm the diagnosis and help focus the rehabilitation strategy to enable a faster recovery with limited complications.

Early range of motion exercises
Once the initial inflammation has settled, early movements of the joint to restore a full range of movement is critical. This exercise regime is best implemented under the supervision of a specialist or physiotherapist who will ensure the appropriate milestones are achieved.

Regaining a normal walking pattern and muscle strength
A normal walking pattern means that there is a normal weight transfer from the feet to the knee, hip and back.

Foods and supplements to support healing from sports injuries
There are several foods and supplements that can help the body heal faster after an injury.

1. Protein-rich foods
Protein-rich foods such as meat and fish enhance the body's muscle-building process.

2. Vitamin C
Citrus fruits and dark leafy greens rich in vitamin C help with the production of collagen that rebuilds tissues and has anti-inflammatory properties.

3. Omega-3 fats
Omega-3 fatty acids from supplements and natural sources such as salmon, sardines, chia seeds, walnuts and soybeans limit excessive inflammation and help speed up recovery.

4. Calcium-rich foods and vitamin D