Are you going through a sports injury rehab? The idea of rehabbing an injury can be daunting when you think about how much progress you’re going to have to make in a fixed period of time.
This doesn’t mean you’ll never get back to your previous level. But it will take more time and effort and might also need more help.
And if you want to make sure that your rehab goes as it should and you hit your return to play date, there are a few sports injury rehab mistakes that you need to avoid. Want to know them?
Then read on. We’re going to tell you everything that you should steer clear of in this comprehensive article.
1. Not Allowing the Body to Rest
Some types of injuries can have a lasting impact if you donât respect your body and allow yourself to recover. One of the most common mistakes is pushing the body too hard when in the injury rehab process. Itâs important to take breaks and give them time to rest.
Not allowing the body to rest will only prolong the recovery time and, in some cases, can lead to further damage. There are some strategies to avoid this mistake. A good place to start is by taking time to think about how youâre feeling and assess how intense youâre rehab exercises are.
Itâs also important to rest between sports activities and to prioritize sleep by getting adequate shut-eye every night. This can help the body and mind recover and heal, preparing the athlete to be in top form for their next challenge.
2. Not Being Truthful During the Check-up
Not being truthful during sports injury rehab checkups is one of the most common mistakes that many athletes make, especially if the injury is too painful or the injury is serious. Unfortunately, this can lead to injuries taking longer to heal, decreased performance, or even later complications.
To prevent this, it’s important to let the rehab team know the full scope of the pain and any other symptoms. Give detailed and honest updates as the checkup progresses. Don’t feel like a hero by exaggerating improvements; just tell the truth.
Stay committed to the prescribed treatments, no matter how tough they may be. Following the recommendations will ensure a full recovery. Communicating any doubts or worries to the healthcare team can help ensure that there are no surprises during the recovery journey.
3. Participating in Painful Activities
Participating in painful activities is a common occurrence, yet, it is something you need to avoid at all costs. Accidentally reinjuring oneself or causing long-term damage such as muscle tears or joint damage can occur if you will push yourself too hard too soon.
This may include too quickly returning to exercise, participating in more forceful activities than prescribed, or overloading the injured joint. Many patients believe that they know better because they are familiar with their physical activity, but this is a great risk to take.
Low-impact exercises such as walking, stationary bike, and swimming can help increase flexibility and muscle strength. Low weight-bearing activities like arm circles or shoulder presses can help rebuild any lost muscle.
It is also important to keep up with stretching and foam rolling to maintain the range of motion and promote tissue recovery. Gentle yoga and pilates are allowable activities to stretch muscles, build strength and connect with the body.
4. Poor Nutrition and Hydration
Not hydrating can cause the body to become dehydrated, making it difficult for injured muscles and joints to receive the nourishment they need to repair. When the body is dehydrated, it is also much more vulnerable to inflammation and pain associated with the injury.
Poor nutrition compounds the problem. Eating unhealthy foods can lead to nutrient deficits in the body, so if these nutrients are not obtained through proper nutrition, the body cannot heal. A poor diet can lead to weight gain or loss, which can further complicate recovery and increase the potential for delayed healing and suboptimal results.
5. Cutting the Length of Rehabilitation
Cutting the length of rehabilitation can result in many mistakes that all too often occur in sports injury rehab. If the patient is not completely healed when they are released from rehab, they are then left vulnerable to re-injury, which can have even worse consequences.
The length of rehabilitation can be reduced by creating a rehabilitation plan with the help of a health professional that know’s the specific condition. Be consistent with the rehabilitation routine, as well as do the exercises correctly.
6. Using Medications That Are Not Prescribed
Over-the-counter medications should not be used to replace or replace advice from medical personnel. Also, natural remedies to treat sports injuries without prior consultation with a health care provider.
Avoid taking expired medications, sharing medications with others, and mixing drugs with alcohol or other drugs. When you use sports performance supplements, make sure that they are approved by the FDA and research the risk associated with each one.
7. Not Properly Strengthening the Injured Area
Not properly strengthening the injured area is one of the most common mistakes in sports injury rehabilitation. This occurs because the injured joint or area needs to be strengthened to avoid reinjury of the same area and to help restore the proper biomechanics of the body.
Neglecting the strength phase in a rehab program can increase the risk of reaggravating the same injury or even a different one. A chiropractor can help you to strengthen an injured area through regular treatments; they may use a variety of techniques such as massage, stretching, and mobilizations.
Avoid These Sports Injury Rehab Mistakes Today
Be patient and remember that it takes time to fully heal from any sports injury; don’t try to rush the process. Follow your doctors’ and physical therapists’ instructions, complete the exercises you’re assigned, and be proactive about your own recovery.
This will help ensure you do not make any sports injury rehab mistakes and make a full, successful recovery! If you are in doubt about how to handle your rehab, don’t hesitate to ask for help.
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