How to speed up the recovery from a sporting injury

An injury can be frustrating and debilitating. However, with the right approach and guidance, you can speed up your recovery process and get back on your feet in no time. Unfortunately, injuries are part of life, you can reduce the likelihood for getting injured by wearing the correct shoes for your sport, warming up effectively and prioritising preventative healthcare.

If you are injured, take a read of our advice. 

1-Seek medical advice if you think you have broken a bone.

2-Rest and listen to your body One of the most crucial aspects of recovering from a sporting injury is to give your body ample time to rest. Avoid pushing through the pain, as it may worsen the injury and prolong the healing process. Allow yourself to recover by reducing or completely avoiding activities that exacerbate your symptoms. Instead, focus on low-impact exercises such as swimming or cycling, which can maintain your cardiovascular fitness while minimizing stress on the injured area. Remember, listening to your body and respecting its limitations is key to a speedy recovery.

3-Apply ice to the injured area as it can help reduce pain, swelling, and inflammation. Ice packs or cold compresses can be applied for 15-20 minutes every 2-3 hours during the initial stages of the injury. Additionally, elevating the injured limb above heart level can further reduced the swelling.

4-Once you’re over the first few days and if you’re not seeing any improvement you can book an appointment with a medical professional. If you have a foot, ankle or leg injury you should see a podiatrist. We will asses your injury and provide a personalised treatment plan, it may include our Low Level Laser Therapy or our Shockwave treatment. We will also advise on exercises to help you regain your strength and flexibility safely.

5- When you feel ready, ease back into your sport gradually. Start with shorter distances and slower speeds, allowing your body to adapt and rebuild strength. Don’t push yourself and it anything hurts, stop immediately.

6-Remember that rest and nutrition are integral parts of the recovery process. Aim for a good amount of sleep each night to allow your body to heal. Additionally, prioritize a well-balanced diet rich in essential nutrients like protein, vitamins, and minerals to support tissue repair and reduce inflammation. Stay hydrated and consider incorporating anti-inflammatory foods such as fatty fish, fruits, vegetables, and whole grains into your meals.

7-If you are getting reoccurring injuries, take a look at our biomechanical assessments. We can help you identify the underlying mechanical cause of your injury. We will then provide you with a bespoke rehabilitation plan to eliminate any pain or discomfort.  

Recovering from a sporting injury requires patience, discipline, and a comprehensive approach. By following the advice above, you can significantly speed up your recovery time and return to the sport you love with renewed strength and resilience.  

Get in touch if you've got any questions, we'd love to help.