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Learning from injury time

Injuries happen. The best way to deal with them is to act quickly

HURTING KIND Professional players recover quickly, because they have an army to help them

Every athlete, recreational or professional, gets injured at one time or the other. Professional athletes have the advantage of having an entourage of physiotherapists, doctors and sports psychologists who guide them through the recovery process. The weekend warrior depends on absence of pain during movement as a guide to recovery. But this only invites trouble. Most serious injuries turn painless when the healing process is complete only 75 percent, and they require a gradual return to full action. Returning to full activity before full recovery is the commonest cause for re-injury at the same site.

Learn from the pros

Professionals recover faster because they are fitter to begin with. Studies show that high fitness levels at the time of injury lessen severity of injury and speed up recovery. Professional athletes also seek prompt treatment for injuries, and that helps cut down swelling, lessens the likelihood of residual stiffness, and prevents the likelihood of irreversible injury.

In the immediate aftermath of an injury, use rest, ice, compression, and elevation of the affected part as first aid. And see a doctor quickly. If you fractured your leg and are lying helpless in bed, it is not an excuse to let the uninjured part of your body wither away from disuse. Exercise the rest of your body as much as you can. Use weights; use electrical stimulation if approved by your doctor. If you wait till your injury heals to start any activity then you will lose out on all the fitness benefits built up until the injury. Once you are off the sick bed, work on regaining full motion and strength of the injured limb or joint. Simple strengthening exercise and gentle flexibility workouts are essential during this phase.

After strength and flexibility returns to normal, functional drills that push one further are necessary. These exercises include brisk walking, jogging, swimming and stationary cycling for lower body fitness, and throwing and rowing for upper body fitness. Dance is an excellent way to build up balance and coordination.

Finally, when you have progressed to at least 80 percent of your earlier fitness, do drills that incorporate motions of your sport. If you are a bowler, start bowling. Gradually build up the duration and intensity of your motion. Strictly do warm up and flexibility exercises before play. And follow up with your doctor regularly. Your injured part will continue to remodel months after you've attained full fitness, and regular follow-up will help keep track of it.

RAJIV. M

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