Sports medicine entails the application of scientific research and practice to the optimization of health and athletic performance.
The study and application of scientific and medical knowledge to aspects of exercise and injury prevention.
To reduce the risk of injury:
The prevention, treatment, and rehabilitation of sports injuries in muscles, ligaments, joints, and bones, especially those that occurred in elite, professional, or Olympic athletes as well as in amateur sports participants. ...
Physical conditioning is a key principle of injury prevention. Appropriate conditioning programmes decrease the risk of injury, decrease the severity of an injury should it occur, and can help prevent re-injury.
Experts have long advocated for the three “E's” of injury prevention, which include education, engineering, and enforcement (of policy).
The following are some basic steps to prevent a sports injury:
Injury prevention should be an important part of every physical activity, because it not only helps you achieve your training goals but also keeps you healthy and safe. Performing complex mathematics without adequate preparation can hurt your brain; running a marathon without adequate preparation can hurt your body.
The good news is most injuries are preventable....Ensure Equipment Fits Properly
For games, football had the highest rate of injury in games (35.
Swelling is the result of the increased movement of fluid and white blood cells into the injured area. The release of chemicals and the compression of nerves in the area of injury cause pain. The pain and swelling can keep the athlete from using the injured part, serving to protect it from further injury.
Cold Therapy Applying cold immediately after an injury helps reduce swelling by restricting blood flow to the area and slowing down cellular metabolism. You can use ice packs, cold therapy systems, ice baths, or cryotherapy chambers to deliver cold to the affected area.
Icing an injury typically takes place immediately after the injury occurs. Using a cold compress or ice pack on a strained muscle can decrease inflammation and numb pain in the area. Icing is effective at reducing pain and swelling because the cold constricts blood vessels and decreases circulation to the area.
Swelling isn't good for us all the time. It initially helps by recruiting healing factors that accelerate how quickly cells migrate to the site of injury - but swelling is also bad because it destructs and distends the tissues, and distorts the anatomy.
The problem with using ice as a vasoconstrictor is that, while it limits blood supply and therefore reduces swelling, it also limits arrival of immune cells and thus interferes with core parts of healing.
Ice should be applied to an acute injury for 10 minutes at a time. Any longer than this could result in tissue damage to the skin by frostbite or lack of blood flow.
Ice is effective for reducing pain, but it doesn't speed up the healing process or reduce inflammation. If you want a quick, medicine-free painkiller, feel free to use ice. But if you want to get back to training as soon as possible, ice fails where active recovery succeeds.
Plan meals that contain the following food groups: protein, fruits, vegetables, dairy, and grains. A balanced diet helps wounds to heal faster. Choose foods rich in vitamin C. Speak with a doctor about vitamins or supplements that may treat the wound more quickly.
Rules to Remember: If an injury has occurred to any body part within three days, ice is preferred -- 20 minutes on and 30 to 40 minutes off. Pain to the back, neck and large muscle groups like quads, hamstrings and calves will respond well to heat after three days of injury.
Ice feels good on a new injury because it temporarily decreases the amount of blood flow to the injured area. This can significantly reduce inflammation, pain and swelling.
As a general rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness.
Heat can make inflammation significantly worse. Ice can aggravate symptoms of tightness and stiffness; it can also just make any pain worse when it's unwanted. Both ice and heat are pointless or worse when unwanted: icing when you're already shivering, or heating when you're already sweating.
On the day you get a bruise, apply an ice pack to reduce swelling as well as constrict broken blood vessels. Those vessels then may leak less blood. Avoid heat. In the first two or three days after bruising yourself, a very hot bath or shower could cause more bleeding and swelling.
Things You Can Do About Bruising or Hematoma: This will help to constrict, or shrink the blood vessels that may be damaged and bleeding. After the first 48 hours, you may use heated compresses (which may be a heating pad, or a very warm wash cloth), 2 or 3 times a day, to help reabsorb the blood.
Can I care for a hematoma myself?
You can apply heat to boost circulation and increase blood flow. This will help to clear away the trapped blood after the bruise has already formed. Applying heat can also help to loosen tense muscles and relieve pain. You can use a heating pad or a hot water bottle.