Dealing with an injury, both physically and emotionally

Having an injury is the worse thing that could happen to any athlete or just someone who wants to have a better shape. It could put you off track for a long period of time and may even force you to quit.

That’s why it is important to know how to deal with an injury from day one. here’s how to begin dealing with the pain, both physically and emotionally:

Physically

1. Use the PRICE therapy

Minor injuries, such as mild sprains and strains, can often be initially treated at home using PRICE therapy for two or three days.

PRICE stands for protection, rest, ice, compression, and elevation.

Protection – protect the affected area from further injury – for example, by using a support.
Rest – avoid exercise and reduce your daily physical activity. Using crutches or a walking stick may help if you can’t put weight on your ankle or knee. A sling may help if you’ve injured your shoulder.
Ice – apply an ice pack to the affected area for 15-20 minutes every two to three hours. A bag of frozen peas, or similar, will work well. Wrap the ice pack in a towel so that it doesn’t directly touch your skin and cause an ice burn.
Compression – use elastic compression bandages during the day to limit swelling.
Elevation – keep the injured body part raised above the level of your heart whenever possible. This may also help reduce swelling.

If your injury hasn’t improved after a week, it’s time to seek a professional opinion.

2. See a doctor

I had to state the obvious as in fact, many people go for the internet to diagnose and treat an injury before seeing a doctor!

A doctor can perform a physical exam and order an MRI or X-ray to find out what’s wrong or put you in touch with a physical therapist who will check your strength, flexibility, and mobility.

Choose medical professionals who listen to you, and who offer you treatment that’s right for your injury and body type. Be careful of the one-size-fits-all approach to healing, and don’t be afraid to move on to someone new if you’re not getting what you need.

3. Keep moving

When you’re injured, your first instinct is to protect the injured area by tensing up to avoid the pain of moving. Some movements are a bad idea at the beginning of an injury (and a professional can tell you which ones those are) but don’t take self-protection too far. You need to keep moving so your muscles stay strong and so scar tissue doesn’t attach to your muscles or bones.

4. If it hurts, DON’T DO IT!

Sometimes people tend to think that rehab or exercises, in general, should hurt! It Doesn’t!

If there is any movement or specific exercise that causes constant discomfort or incremental pain, stop doing it and go back to your physiotherapist asking about easier alternatives.

5. Eat more protein

Protein isn’t only for building muscle; it also aids in the tissue repair process. So, eating more protein will make your recovery period shorter especially if you have a muscle-related injury.

Aim for .8-1g of protein per pound of bodyweight daily a separate them equally over 3-5 meals.

Emotionally

1. Reach out

Being injured is more than just physically painful. It’s emotionally draining, especially if you feel that you’re suffering alone and you’re not able to do the things you did before.

One of the best things you can do is sit down with a friend, especially one who’s had chronic pain issues herself or himself, and just talk about what’s going on.

2. Focus on something else

The less time you spend obsessing about your injury, the better. Yes, your activities might be limited, but I’ve found that no matter what hurts, there’s always something I can do to distract myself. Read, catch up on your Netflix queue, or listen to inspirational podcasts—any outlet that will keep you busy.

3. Be upset, and then move on

If you have a long-term or serious injury, there are going to be days when you can handle the pain and days when you just want to curl into a ball and bawl. And that’s OK.

When those bad days happen, be as kind and gentle to yourself as possible. Feeling miserable, angry, or frustrated does not make you a weak person: It just makes you human.

So, cry if you need to. And when you’re done, take a deep breath and remind yourself that you’re on the way to getting better.

4. Learn from the Experience

I believe that good things come from even the most challenging situations, as long as we’re open to them.

Dealing with an injury is difficult for anyone, but it’s also will make you appreciate all the amazing things that your body used to do. Recovery will make you stronger, physically and emotionally.