Rehabilitation in Sport Injuries
More people are working out and playing sports today than at any other time in history. Girls and women are almost involved in sports as much as males. As a result, more sports-related injuries can occur among the general population. Sports injuries can vary from rotator cuff strains in the shoulder to torn ligaments in the knee. Thus, rehabilitation is necessary to overcome injuries and reaccustom the body to movement and activity again.
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Significance
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According to Matthew J. Comeau, health education professor at Arkansas State University, writing in Rehab Management, "In 2001, 6 million high school youth participated in local sports programs. Of those students participating in sports, approximately 33 percent incurred some type of injury." These numbers have likely risen in recent years, even among adults. And as the numbers rise, so do the number of people who need rehabilitation from sports injuries.
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Effects of Rest, Ice, Heat & Medication
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Almost every rehabilitation program recommends some degree of rest for an injured athlete. This prevents further aggravation of the injury, regardless of the location. Ice is usually recommended within the first 48 hours to reduce inflammation and pain. Ice causes vasoconstriction that limits inflammation by minimizing the flow of blood and lymph fluids to the area. Ice is usually applied at 20-minute intervals throughout the day. Ice packs ensure that the coldness of the ice stays compressed against the injury. Elevating the injury above the heart can also help reduce inflammation. After a few days, once swelling has gone down, heat can be applied to promote the flow of blood, with its healing properties, to the area. Anti-inflammatory medications such as ibuprofen can also help reduce inflammation and pain.
Types of Stretching Exercises
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At some point, after the inflammation and pain are under control, gentle stretching exercises may be recommended for rehabilitating a sports-related injury. Stretching can relieve tension and stiffness in the muscle and get the affected area reaccustomed to movement again. Depending on the location of the injury, a person should stretch only as far as the particular joint or muscle will allow. Holding a particular movement for up to 10 seconds, and then repeating the motion a few times can be highly effective. There are different stretching exercises for various types of joints such as the shoulders and elbows.
Types of Strength-Building Exercises
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Elastic bands and light dumbbells can be used to build strength back into the injured joint or muscle. Vertical rotation exercises and shoulder shrugs can help strengthen rotator cuff injuries in the shoulder. Exercises such as light biceps curls can strengthen the elbow area. Strength rehabilitation can also include adjacent muscles as they help support the injured area. Resistance training is also the best way to get blood flowing back into the injured area. It can also help level out any strength imbalances between limbs as this can lead to further injuries.
Time Frame
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There is no set time for rehabilitating a sports-related injury. More severe injuries will take longer to overcome. Those who take a more proactive approach to the healing process, including the use of a physical therapist if needed, can usually heal at a faster pace.
References
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