Acute muscle injury – a sudden/unexpected injury – can end your season. So, how can you take the best possible care of your injury to help it heal quickly?
Check out this infographic, created by athletes who have been in your shoes and know what it's like to sprain an ankle or tear a quad during practice.
Related: Arielle Sanders: Having an Injury as a College Athlete
We all know the classic: RICE. Rest, Ice, Compress, Elevate. But, how can you fit these into your schedule as a busy athlete?
Rest
This is probably the hardest one. Most athletes don't really know what it means to rest. If you get hurt during a workout, don't finish the workout! Use the injured body part as little as possible, and do so as soon as possible. Tell your coach you need the time off, and let your injury heal. Take a few days off to watch some of our favorite college sports movies.
Ice
If your trainer isn't already your best friend, they should be. They can get you as much ice as you need, AND they know the best ways of wrapping it to go. If you have more free time, take an ice bath. Do everything you can to prevent inflammation.
Related: When to See Your Athletic Trainer
Compress
Speaking of preventing inflammation: compression is an easily-forgotten step in this process. After icing, throw on some compression socks or sleeves (or the tightest socks/tights you have). Not only does this feel great and offer a tiny bit of support, if will further prevent that injury from swelling too much.
Elevate
A lot of athletes skip this one because no one wants to be “that guy” who's always using two chairs in class to elevate an injury. Well, you have to be that guy. Elevate as much as you can throughout the day, especially those lower-leg injuries. When you get home and start on your homework, prop your legs on the couch, wall, or chair.
Related: 5 Tips to Treat (and Hopefully Avoid) Shin Splints
Pro Tip: Laser therapy
If your athletic trainer or a local doctor offers laser light therapy, you should try it out! It has been known to reduce inflammation and recovery time.
These are the tried and true steps to handling your acute muscle injuries. The hardest part as an athlete? Actually following them! So, make time to follow these steps every day, and you'll be back to practice in no time!
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* Originally published on January 28, 2022, by 2aDays Staff
