By Emma Sturgis
Whether it is lifting up a box at work or heading into the gym, traumatic injuries such as broken bones and torn muscles and ligaments happen to almost everyone at some point. For those that would like to speed up the recovery process, here are some simple tips to keep in mind as well as steps that can be taken to prevent re-injuring the body part.
The Recovery Period
The initial recovery period is the time in which the individual will most likely be completely out of commission and often told to stay under complete or partial bed rest. This takes as long as a week or more, and the key is to keep the body part from moving, staying hydrated, eating healthy, and maintaining a consistent sleep schedule. Unless otherwise noted by the doctor, these few steps allow the body to naturally rebuild or repair damaged parts.
Train Around the Injury
Once the initial recovery period is coming to an end, it is important to not slip into a sedentary lifestyle. In as little as two weeks, regression of muscle will begin to take place, and failing to take action could actually be detrimental to one’s overall health. The key during this period is to begin training around the injury. This will change between every individual, their overall health, and the type of injury that has taken place, but some of the options should be low impact and focus on range of motion movements such as swimming, stationary bikes, yoga, and using resistance bands.
Foods and Supplements for Recovery
After a traumatic injury, patients often go straight for comfort food, but maintaining a highly-regulated diet is key. Instead of 2 to 3 larger meals, small meals should be arranged every few hours. For some of the most common injuries such as sprains, tears, and breaks, the body is going to be starved for healthy fats and oils as well as protein and carbohydrates. While the occasional reward is fine, a second-rate diet in the following months could do long-term damage.
Using the Body Part
When it is finally time to use the injured body part, patience and awareness is vital. The first few uses of the injured body part should be nothing more than a very minor test of the strength and flexibility of the area. This should often be spread out over a week or two before any rigorous use of the injured part takes place. Rigorous activities involving high impact movements, lifting heavy objects or competitive sports should be held off for 4 months or longer as the soft tissue and bones re-acclimatize themselves.
The body does an amazing job of healing itself after a traumatic injury, but care should still be taken. With patience, self-awareness, and a great diet, the body will be given the resources it needs to quickly and permanently recover.
Informational Credit to Kenneth Cristall Law Corporation
