Hi everyone – do you remember what a thrill it was to be on a team when you were a child? Playing sport is an excellent way to maintain physical wellbeing at any age. Unfortunately, some of us tend to go a bit too hard when we really shouldn’t, leading to injury. Injuries to weightbearing joints require particular attention, as the correct rehabilitation will dramatically speed the healing process, getting you back out in the field or on the court in a speedy manner.
It’s important to apply the tried and tested R.I.C.E. treatment immediately following any injury. This includes adequate REST of the joint, the application of ICE in ten-minute periods during the first 48 hours post-injury, and the COMPRESSION and ELEVATION of the injured limb/joint to reduce swelling.
After the critical 48-hour window, we recommend a combination of the following four steps:
1. Perform gentle exercises with the affected limb/joint to regain your sense of movement.
2. Focus on strengthening the muscles that surround and support the affected area. Pain often causes supporting muscles to weaken and waste. If you do not actively work on regaining strength in this area, your recovery time will be prolonged.
3. When walking, try and make sure that you are moving properly. This will ensure that you don’t risk any accompanying injury to other parts of your body, such as your lower back, due to bad gait or irregular posture.
4. Proprioception is a fancy word for ‘balance’, which is something that tends to be lost when a weight-bearing joint has been injured. Performing specific, tailored exercises will allow you to train your body back into total balance.
This Week’s Top Tip: seek advice
If you have suffered an injury to a weightbearing joint and feel like you might still be a bit off-kilter, contact us to have a chat about how we can help you get back into top shape.