Injury Self-Management

Football Dec 10, 2021

rfys

Injury is a part of sports, and it can occur while participating in the sport or during training sessions. To play an active role in speeding up the recovery process, it is critical to learn how to manage injuries. More on injury self-management is explored in our webinar with Nilesh Makwana, Senior Sports Physiotherapist at Sir H.N Reliance Foundation Hospital.

Watch the full webinar here:

 

Injury is a part of sports, and it can occur while participating in the sport or during training sessions. To play an active role in speeding up the recovery process, it is critical to learn how to manage injuries. More on injury self-management is explored in our webinar with Nilesh Makwana, Senior Sports Physiotherapist at Sir H.N Reliance Foundation Hospital.

The session began with Nilesh explaining defining injury self-management - it means you move away from a passive role of receiving care and become actively involved in making decisions about your injury. There are several factors that influence injuries in an athlete such as:

  • Training load
  • Training intensity
  • Core bracing
  • Mechanics
  • Conditioning

On the occurrence of a niggle, there are several signs from the body that tell you about the need to inspect the area for a possible injury. Nilesh discusses the following signs of injury:

  • Pain and swelling
  • Restricted movement
  • Discomfort in muscles or joints
  • Sharp pain at rest and exercising

However, it is important to not mistake soreness with injury. The following are the differences between soreness and injury:

SORENESS

INJURY

The area is often dull, tight, and achy

Sharp reaction while resting or exercising

The signs can develop in 24-48 hours after an activity

It can develop immediately or within 24 hours of activity

The discomfort can last up to 2-3 days

It can linger for longer if not addressed

Soreness is usually experienced in muscles

It is usually experienced in muscles & joints

It can be treated by movements & stretching

Can be treated by ice, rest, and specific movements

Soreness can occur while sitting still

Injury can occur during continuous activity

 

He then showed some examples of both injury and soreness, for a better understanding of the audience.

In the process of injury-management, the following are the steps to recovery:

  • Identify
  • Evaluate
  • Manage

When managing your injury, Nilesh discussed acute management using the following steps on your road to recovery:

  • Activity limitation/modification
  • Provide protection to the area
  • Optimum loading for targeted movements
  • Ice and compression for inflammation
  • Elevation to reduce swelling

Once these activities improve the state of the injury, the focus can be shifted towards the movement pyramid:

  • Strength, stability, flexibility, balance, & joint mobility
  • Endurance coordination
  • Speed, agility, and power

Sports Physiotherapist, Nilesh Makwana concluded the session by demonstrating the aforementioned points through various exercises. He also displayed a variety of exercises for athletes who want to return to training. To conclude the discussion, he answered further questions about the topic.

 

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