Although many times they are inevitable and more common than we would like, we give you some tips to get out of them quickly.
Although some of these injuries occur accidentally, others may result from poor training practices, lack of warm-up and stretching exercises, improper use of equipment, or poor physical condition. The good news is that treating an injury is much more efficient than in the past, which is why in most cases people who are injured return to activity in a short time.
Warm-up before exercise and post-session cooldown are just as important as the exercise itself. By appropriately warming up the muscles and joints, with low-level aerobic movements for 5 to 10 minutes, it is possible to avoid injuries and acquire greater resistance. In some cases, cooling down through slow walks and muscle stretching also prevents fatigue and changes in blood pressure.
Among the most common sports injuries are: ligament sprains or strains, muscle and tendon tears, knee injuries, muscle swelling, Achilles tendon injuries, pain along the tibia bone, fractures and dislocations.
Recovery will generally be based on exercises that aim to restore normal injury to return to physical activity. Some may even be painful, but consistency is the secret. There are also other treatments such as:
Infrared radiation
Penetrates between 2 and 10 mm. deep and helps to recover muscles.
Pain medications
They can be taken orally as paracetamol or ibuprofen or, directly, with a topical gel treatment, an analgesic that penetrates the skin, reduces pain and relaxes some degrees of contracture.
Ultrasound
Recommended for muscle or joint injuries at a deeper level.
Hot or cold compresses
They help muscle inflammation.
Electrotherapy
Treatment by stimulation by electric currents.
Acupuncture
Treatment that acts on the meridians or energy pathways by inserting needles.
TENS
They are among the best known and used. With them a transcutaneous nervous stimulation is achieved.
Taping
Partial immobilization by means of bandages.
When the evolution is almost complete, it is advisable to gradually return to training at a smooth pace to avoid relapse.