Every athlete goes through injuries and there is a lot of information resources available to help you on your road to recovery and performance. However, there are still many misconceptions regarding injury recovery that, when done, can slow your progress.
#1: Ice, Ice, Baby
Watch out for over icing injuries. Too much ice can cause necrosis of nerves and limit the body's natural lymphatic response. If over-applied, ice can delay your healing The resulting vasoconstriction from cooling, not only reduces tissue oxygenation with necrosis if extreme but inhibits the inflammatory response needed to initiate healing. As well as applying direct ice for extended periods can cause damage to your skin cells. Use ice occasionally to deal with pain and swelling, but do not leave ice packs on for hours at a time. 20 minutes is more than enough.
#2: Braces make you Invincible
Many people with pre-existing knee injuries or weaknesses believe that wearing a knee brace while exercising protects against further damage. In reality, a brace offers little but a false sense of security.
Alice Holland compares bracing to a scaffold over a building "It might help if some rocks are being thrown at the building, but it won't prevent the building from collapsing," she says. Instead of relying on a brace, practice caution when you exercise. Save bracing for your recovery toolkit, as it can help ease pain and joint instability.
#3: You can do it Alone
Injuries are a traumatic and challenging period for anyone. It takes expert clinical advice, paired with emotional and social support, through this strenuous period. Identify your support network for all your needs so you can get back safely to sports. Everyone needs a coach, and you are no exception.
#4: Rest is Best
Rest is essential, but introducing gentle movement to the injured area can help improve recovery. (Do so only when advised by a certified clinician.) By introducing movement can help prevent atrophy of the afflicted limb. It also stimulates blood flow and muscle recovery. Immobile joints for extended periods can be susceptible to nerve damage. Staying off your feet when injured is essential, but introducing the safe and controlled movement of the injured limb has proven effective in recovery. Relative relaxation has been proven effective
#5: I can just use Pillows to Elevate my Leg.
Elevation has been proven the best methods to improve lymphatic response for injuries and reduce swelling, of all the steps of RICE steps. However, you cannot just elevate your leg on any given surface. There are specific ergonomic angles you need to put your leg on. When laying flat, aim to have your leg elevated above your heart. Don't sit with your leg in this position at all times; rotate between a lower and higher elevation. Make sure you are not using regularly stacked pillows. Invest in a proper leg elevation devices for your injury. Make sure you are achieving a 60-70 degree of elevation. As well as ensure that your knee is supported and not hyper flexed in a straight line with proper ankle support.