How to Recover from Common Fitness Injuries and Get Back to Training

Getting injured can be a major setback for an athlete or a trainer.

However, proper recovery and rehabilitation can help you get back in form and perform your best. 

In this article, we will have a look at some common fitness injuries, ways to avoid them, and treatment methods to cure them.

Common Fitness Injuries

Here are some common workout and sports injuries:

Sprained Ankle

Ankle sprains happen when you roll or twist your ankle and the ligaments in your ankle tear or get stretched too much. 

A sprained ankle most commonly occurs during sports like basketball, volleyball, and soccer. 

A sprained ankle can heal on its own with time, but it is better to consult a foot and ankle specialist if you want to prevent future sprains. 

Tendonitis

Tendonitis is the inflammation of tendons, thick cords that connect muscles to bones. 

Acute sports injuries can damage the tendons of your elbow, forearm, shoulder, heel, and knee. 

Tendonitis causes hypersensitivity and pain. 

Knee Injuries

Injuries in the knee can hurt a lot and limit you from performing routine tasks. 

They are sometimes characterized by severe pain, swelling, a loud snap, and the inability to put weight on the joint. 

Broken Bones

Fractures most commonly occur in arms or legs. 

Athletes and sports persons commonly experience minor hairline fractures or a completely broken bone.

Concussions

A concussion is a brain injury occurring during sports, physical training, or athletics. 

Around 5-10% of athletes experience concussions in any given sports season. Symptoms include headaches, dizziness, and memory loss.  

Ligament Tears

Ligaments in your knees and ankles can experience minor tears or complete ruptures.

How to Avoid Injuries During Training

Here are some simple steps to follow to stay free from injuries during a training session:

Warm Up and Cool Down

Begin every workout with a warm-up period and end it with a cool-down session. 

Warming-up prepares your body for exercise. It slowly increases your heart rate, promotes blood circulation through your body, and loosens up your muscles and joints.

Try jumping rope or jogging in place for 5-10 minutes to warm yourself up.

After the workout, cool down your body. You can walk for 5-10 minutes to cool down. It helps normalize your heart rate post-workout. 

Stretch

Stretching is as important as warming up. It improves blood flow through your body and makes your muscles and joints more flexible.

It also minimizes the chance of trauma during physical activity. Stretch your body after warm-up and cool-down sessions. 

Cross Train

Keep modifying your training sessions. Don’t overuse your muscles. 

Repeating the same movements frequently results in muscle overuse, which can lead to problems like tendonitis.

For instance, you can vary your workout by running on day 1, lifting on day 2, and swimming on day 3. 

Go Easy with New Workouts

Gradually increase the intensity of your workout plan. 

When you begin a new exercise routine, start slowly and increase its duration, frequency, and intensity over time. 

Be Aware of Sensitive Muscles

Plan your workout according to your problem areas. 

The planning should also include aspects such as taking into account an ankle specialist’s advice before starting your workout in case you are recovering from an ankle sprain or a fracture. 

Also, always ask your doctor before starting an exercise routine if you are suffering from a chronic condition like arthritis. 

Plan the workout with exercises that will help you build up strength.

Eat and Drink Properly 

Keep yourself hydrated! Drink a lot of water before, during, and after a workout. 

As a rule of thumb, follow the recommendations below:

• 8 ounces of water half an hour prior to your workout

• 8 ounces during your workout

• 8 ounces after a workout

Fuel your body with a small meal every 2-3 hours. Post-workout, have a healthy carb and protein snack to replenish your energy reserves. 

Rest

Take 1-2 days off from training each week to relax. 

Rest days allow your body to relax and recover. They minimize the risk of injuries. 

Dress Properly

Wear a proper training outfit. 

For example, a runner should wear running shoes that fit properly, and a cyclist should never forget to wear a helmet. 

How to Treat Fitness Injuries

Sports injuries are inevitable, no matter how careful you are. 

If you suffer from an injury, here is how you can treat it:

Follow the RICE Method

Follow the RICE method to care for the injury. It helps relieve pain and swelling.

RICE stands for:

• R: Rest and protect the injured and sore areas for at least a couple of days.

• I: Ice the injury for 10-15 minutes at a time to reduce swelling. 

• C: Compress the injury with moderate pressure. Wrap the sore or injured area with a compression bandage.

• E: Elevate the injury, if possible, to reduce inflammation.

Consult a  Professional   

In case of a serious injury, you must seek assistance from a healthcare professional. 

Below are a few symptoms where you must call a doctor:

• You experience severe pain in the injured or sore area.

• You are unable to move the injured part, which suggests a severe injury, such as a ligament tear or broken bone.

• The injury does not heal on its own. Pain and inflammation do not go away after initial home treatment.

Seeking advice from a professional can help with:

• Correct diagnosis

• A treatment plan tailored to personal needs

• Guidance on cardiovascular exercises and gaining strength

 Customized Treatment Plans

Considering your physical condition and the nature of your injury, healthcare practitioners can provide a customized treatment plan. 

Your customized treatment plan may include:

• Cardiovascular Exercise: Cardio workouts help keep up general fitness. They promote healing and prevent future injuries as the heart and lungs continue to support the healing process.

• Strength Training: It helps rebuild strength in muscles surrounding the injured area.

How to Prevent Complications

Consider these tips to prevent future injuries during physical training:

• Do not put weight on the injured areas.

This tip is particularly for lower body injuries. Putting weight on an injured knee or sprained ankle can exacerbate the injury.

• Modify your exercises.

Opt for exercises that do not put stress on the injured part and keep the rest of your body active and engaged during the recovery process. 

Don’t Delay Getting Back to Training

A fitness injury can cause a major setback in the life of an athlete or a fitness enthusiast. 

Common sports injuries like a sprained ankle, knee injuries, ligament tear, tendonitis, or broken bones can cause serious pain and reduce mobility. 

It is advised to warm up and stretch before a workout, cross-train, fuel your body with nutrition, and consume a sufficient amount of water to avoid such injuries. 

Healthcare professionals can offer a more personalized opinion and customized treatment plans to cure sports-related injuries.