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Injuries can be tough on both your body and mind. That is why self-care is as important as physical care for your recovery.
You’re finally in a good fitness routine, staying as consistent as your morning coffee, and your hard work is paying off for both your mind and body. Then, suddenly, an injury sidelines you.
Injuries can be tough, both physically and mentally, but they happen to the best of us. What you do next truly matters. While our bodies thrive on movement, they also need recovery; especially after an intense workout or injury.
So, how can you heal sports injuries faster? We caught up with our very own rebel ambassador, Libby Birch, to find out.
Birch is not only a dynamic force in the AFLW with two premierships and two All-Australian selections to her name but is also a qualified physiotherapist and AFL sports commentator.
Prioritising recovery; whether it’s from a sprain, strain, or more serious injury – is vital for a smooth healing process, says Libby.
Every injury and person is unique, but some key principles can help you recover and return to fitness.
Ahead, Libby shares her essential tips to help speed up recovery and get you back on track.
Recovery Tip 1: Reduce Swelling
Libby says you should try to reduce any swelling that may occur from injury. But why is this important?
"Swelling is a natural response to injury", explains Libby. "However, when swelling becomes excessive, it can hinder circulation, restrict mobility, and prolong the recovery process. Additionally, heightened swelling can lead to increased pain and discomfort, complicating rehabilitation efforts."
By addressing swelling early, you can promote better healing and enhance your overall recovery experience, she explains.
Libby recommends using the RICE (Rest, Ice, Compression, Elevation) method for reducing swelling immediately after an injury:
Rest: Avoid using the injured area to prevent further damage
Ice: Apply ice for 15-20 minutes every hour to help reduce swelling
Compression: Use an elastic bandage to gently compress the area
Elevation: Keep the injured area raised above heart level to minimise swelling.
Along with the RICE method, Libby says that gentle movement and staying hydrated can help during recovery.
Drinking enough fluids improves blood flow and helps deliver nutrients to the injured area. It also aids in removing excess toxins and waste from the body.
Light movement, depending on your injury, can help maintain circulation without aggravating the injury, she says.
Recovery Tip 2: Aim for Quality Sleep
When you sleep, your body repairs and recovers. How? According to the Sleep Foundation, sleep helps the brain and body slow down. It also allows for recovery processes to happen.
"Sleep is important for recovery. It helps repair tissues, reduce inflammation, and boost the immune system, says Libby. During deep sleep, the body releases growth hormones that are crucial for healing."
If you get injured, you might lounge around more than usual, which can easily disrupt your sleep habits and routine.
Prioritising sleep and ensuring you get some sound shut eye will help. Libby recommends the following strategies to help improve sleep quality:
Establish a routine: Go to bed and wake up at the same time each day to regulate your sleep cycle
Create a restful environment: Ensure your bedroom is dark, quiet, and cool
Limit screen time: Avoid screens for at least an hour before bed to promote better sleep
Mindfulness or relaxation techniques: Engage in meditation, deep breathing, or gentle yoga before bedtime to prepare your mind and body for sleep
“Mindfulness and relaxation techniques can help reduce stress and anxiety, which may otherwise hinder your recovery,” says Libby.
“These practices promote mental clarity and emotional balance, fostering a more positive healing environment. Remember: a happy you is a healing you!”
Recovery Tip 3: Self-Care
Injuries can be tough on both your body and mind. That is why self-care is as important as physical care for your recovery.
To ensure you’re giving yourself enough TLC Libby recommends:
Engage in enjoyable activities: Spend time doing things you love, like going to the movies or treating yourself to a massage. Self-massage and foam rolling has an abundance of benefits which can help aid your recovery.
If you’re going to do self-massage, focusing on the areas surrounding the injury can help reduce tightness and promote blood flow. While foam rolling (a technique using a foam roller) helps release muscle tension and improve circulation.
If you’re looking to buy a massage gun for home use, our guide can help.
Connect with loved ones: Surround yourself with family and friends who make you feel good. Their presence can really boost your mood.
Give back: Helping others can shift your focus away from your challenges and rejuvenate your spirit.
Recovery Tip 4: Try to Keep a Positive Attitude
It’s not always easy to look on the bright side, especially when an injury keeps you from doing the things you love. However, as Libby explains, maintaining a positive outlook can boost motivation.
It can also reduce pain perception, and make rehabilitation more enjoyable, helping you achieve your recovery goals.
Some techniques Libby recommends, to help cultivate a positive mindset during recovery are:
Gratitude journaling: Write things you’re thankful for each day to shift your focus to the positive
Affirmations: Use positive affirmations to counteract negative thoughts
Staying present: Focus on the here and now, avoiding the temptation to worry about the future.
Recovery Tip 5: Regain Strength
Every person and every injury is unique, which is why no recovery process is the same.
Before you jump into any type of exercise – regardless of how serious you think your injury is – it’s essential to get cleared by a medical professional. Having a solid recovery plan and understanding the root cause of your injury are crucial steps, and your doctor can guide you through this process.
If you’ve received the green light, that’s excellent news! Just remember to start slowly with physical therapy; you can’t expect to pick up right where you left off before the injury. Recovery takes time.
“Physical therapy offers guided exercises tailored to your specific recovery needs,” says Libby.
“It enhances strength, flexibility, and coordination, fostering both physical healing and mental confidence.”
But how do you know when it’s safe to easy yourself back into gentle strengthening exercises?
Always consult with a healthcare professional before starting any type of exercise post injury, but Libby says generally, it's appropriate to begin when:
- Swelling and pain have significantly reduced
- Your range of motion is improving
- You have achieved a basic level of mobility.
Looking for some safe and effective exercises to begin regaining strength post-injury? Libby recommends isometric, resistance band and bodyweight exercises:
Isometric exercises: These involve static holds to activate muscles without movement
Resistance bands: Light resistance exercises which can be done with resistance bands allow for gradual strength building
Bodyweight exercises: Squats and wall push-ups, can be added as you feel comfortable. Always focus on good form and control.
Libby suggests that incorporating these methods into your recovery regimen will not only boost your healing journey but also promote your general health.
“Take it one step at a time and remember that recovery is a journey.”
Remember, if you’re injured it’s always a good idea to consult a doctor or other qualified healthcare professional for personalised advice based on your specific medical condition.
Need recovery tools?
Check out our entire Recovery range online or head in-store to speak to one of our friendly rebel staff to help you find the right recovery tool for you.