Injuries are a common occurrence for those who exercise. Whether they result from overuse or acute trauma, many injuries require restriction of and/or change in your exercise program.

The amount of time away from exercise varies according to type of injury, severity of injury, the body part involved and other factors. Although there are steps to promote healing, it still takes time.

Injuries involve dysfunction or disruption of some component of the musculoskeletal system. Depending on the type and severity of the injury, these may cause pain, swelling, stiffness, weakness or decreased range of motion. Improvement in these symptoms occurs with the healing process, but this does not necessarily mean the injury is completely healed.

R.I.C.E. for Recovery

R.I.C.E. stands for Rest, Ice, Compression and Elevation – all essential keys to injury recovery.

• Rest: Initially resting and protecting the injured area will result in less swelling and a more rapid recovery.

• Ice: Ice packs on the affected area decrease swelling and help control pain. This is especially helpful in the first 48 to 72 hours after injury, but can continue to be used to minimize discomfort.

• Compression: Wrapping or bracing of the injured part allows for control of initial swelling and decreases motion.

• Elevation: Elevation of the injured part, especially if it is kept above the heart, helps decrease swelling and pain.

Healing Time

As stated before, healing time depends on site, severity and type of injury. For example, a mild ankle sprain may heal in two to four weeks, while a fracture of the leg may take eight to 12 weeks. However, healing usually proceeds in certain stages.

• Swelling and pain decreases or disappears in the first 24 to 72 hours.
• Discoloration (bruising) usually subsides within 10-14 days.
• Range of motion increases over seven to 14 days, although stiffness and weakness may persist.

When an injury occurs, it may result in weakness due to tissue damage and disuse, in addition to decreased control over the damaged body part. Regaining strength and coordination of the injured body part should be considered part of the rehabilitation and healing process, and an injury should not be considered healed until this process is accomplished. Attempting to return to an activity before proper healing of the injury puts you at risk for re-injury or additional injury. Consultation with a Saint Vincent Sports Medicine specialist may aid in the initial treatment and rehabilitation, and the determination of when to return to play.

Guidelines for return to play

• Pain-free, full range of motion: The injured body part should have a full range of movement and flexibility with little or no discomfort.
• Return of strength: The strength of the injured body part should be approximately equal (90 to 95 percent) to its counterpart before returning to full activity.
• Minimal pain or swelling: Some mild discomfort, stiffness and/or swelling during or after exercise are to be expected during the initial return to activity. It should respond well to ice therapy.
• Retaining functionality: You should be able to effectively perform the specific motions and actions required for your sport before returning to activity. For example, retraining a lower extremity injury in basketball should involve the ability to run, stop, change directions and jump.
• Progressive return to activity: consider starting at 50 percent of your normal activity and progress up as tolerated. An informal guideline you can use is to increase activity by 10 to 15 percent per week if the previous level of activity does not result in increased symptoms during exercise or the day after exercise.
• Continue general conditioning with cross training: Using an alternative exercise allows maintenance of general cardiovascular fitness while not interfering with the healing of an injury. For example, ankle or knee injuries may do well with bicycling, or swimming.
• Mental confidence in your ability to do exercise: You must feel that you and your injury are ready to perform at the level required for your particular activity.

Improve your performance after an injury and learn how to prevent future issues by visiting a Saint Vincent Sports Medicine specialist. Call 814-835-2035 today.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a health care professional.