Injuries suck! They can stop you from performing daily activities or even make you gain weight.
Well, you don’t have to wait for the body to heal itself when you get injured. There are things you can do to speed recovery from injury.
But the tips below only apply to minor injuries. If you experience sharp and sudden pain (which causes swelling and prevents movement), it’s advisable to see a doctor.
If your injury is minor, like an achy hamstring, here’s how you can speed recovery.
Ice the area immediately
Icing is a great way to reduce pain and inflammation. Start icing the area immediately after you get injured. Ice it at least 3 times a day in the first 72 hours.
Note that overdoing icing has negative side effects. Icing for more than 20 minutes can damage the skin and cause frostbite.
Eat anti-inflammatory foods
Adding anti-inflammatory foods to your diet will reduce inflammation in the injured area which will consequently speed up recovery.
Increase intake of avocados, olive oil, fish oil, fatty fish, blueberries, green tea, nuts, seeds and flaxseed oil.
Herbs and spices can also help manage inflammation. Add these herbs to your diet: turmeric, garlic, cayenne pepper and bromelain.
Avoid pro-inflammatory foods
Most people recover slowly because they start eating junk and drinking alcohol when they get injured.
Pro-inflammatory foods increase inflammation which results to slower recovery. Avoid foods with trans fats (cakes, fries, burgers), vegetable oils, sugar and highly processed foods.
Heating the injured area can speed up recovery because it increases blood circulation and muscle relaxation.
But heating should be done 2-3 days after getting injured. Doing it too soon can increase inflammation and swelling.
Using moist heat is the best way to do it. Simply soak a thin washcloth in hot water then place it on the affected area for 5 minutes. Don’t heat the injury for more than 20 minutes.
Get enough sleep
Getting enough sleep can speed up recovery. We use less energy while sleeping and this leaves the body with more energy to heal the injured area.
Make sure you get at least 8 hours of sleep when injured.
Combining supplements with anti-inflammatory foods will give you a speedy recovery. Supplements help regenerate tissues, reduce pain and inflammation, and speed up muscle recovery.
The best supplements for injury recovery include bone broth, vitamin A and C, copper, zinc, proteolytic enzymes, and magnesium.
Do low intensity exercises
Don’t sit on the couch all day because you have a knee injury. You can do low impact exercises like swimming or upper body cardio.
Low intensity exercises will increase blood circulation to the injured area and speed recovery. Exercising will also prevent muscle tightness and shortening during recovery.
Courtesy By: http://care2.com/