A RecoveryGuide ForInjuredAthletesBy Harmony Medicine

T A B L E O F C O N T E N T S

Introduction page 1

What to Do Right After the Injury page 2

A Nutrition Plan for an injured Athlete page 8

Exercises for an Injured Athlete page 15

Coping with the Psychological Effects of an Injury page 20

Treating Injuries Using Prolotherapy page 27

Introduction

Experiencing an injury as an athlete can be crippling. Beyond just the physical pain, the inability to do what you love evokes a flood of emotions. Whether you run marathons, shoot hoops or catch game-winning passes, the passion you have for the sport is palpable - and you want nothing to take that from you. So when an injury strikes, it can seem like it’s game over.

But as former major league baseball player Yogi Berra said, “It ain’t over till it’s over.” If you have breath in your lungs and blood pumping through your veins, you can still make a comeback. In this guide, we want to give you the resources you need to make a quick and healthy recovery. No, it’s not always easy and it might not be quick, but active recovery is key to returning to the sport you love. Your ability to overcome the challenges and get back in the game will ignite hope in all who watch on. But it begins with you.

Let’s get started.

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C H A P T E R 1 :

What To Do Right After The InjuryAfter an injury, experts recommend using R.I.C.E. This is a tried and true method that has been used by multitudes of injured athletes over the years. By following R.I.C.E, you can relieve pain and swelling while simultaneously promoting healing.

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RestThe first step in R.I.C.E is rest. This is essential for a quick and speedy recovery. If you try to ignore the pain and continue exerting pressure on your injury, you risk exasperating the problem. Instead of acting as if nothing’s wrong, when pain sets in, stop what you are doing and rest.

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IceIce can be instrumental in the healing process. If you are experiencing pain, apply an ice pack for 15 minutes (any longer and it can freeze the skin). This will help reduce internal bleeding and swelling.

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CompressionCompression should be applied simultaneously to ice. This helps minimize swelling. Just don’t apply so much pressure that you restrict blood flow completely. As an added tip, you can dip the compression rag into cold water for a nice cooling effect. Feel free to wear compression clothing throughout the day to promote healthy healing.

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ElevationFinally, you need to elevate the injured area above the heart. This decreases the chance of “pooling blood” and helps remove the pain caused by blood pumping through the injured area.

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The R.I.C.E method is best for soft tissue injuries, such as sprains, muscle pulls and tears. If you have a more serious injury, consult a medical professional to determine the best solution for you.

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C H A P T E R 2 :

A Nutrition Plan for an Injured AthleteAfter having just gone through an injury, you need to make sure you are filling your diet with nutritious foods, giving you the vitamins and nutrition you need to recover as quickly as possible. Furthermore, falling off the nutrition bandwagon can lead to weight gain, making it difficult to get back on track. It’s easy to want to continue eating the same portions as when you exercised daily, but it’s important to adjust to your new activity levels.

This overhaul of your entire diet can be challenging, and the problem is made worse when you have friends and family offering you cookies, cakes and other pastries to soothe the pain. But as hard as it will be to do so, you must resist.

To enhance the healing process, you need to eat healthy foods. This includes foods that provide energy balance, whole foods, and avoiding high volumes of simple sugars and dietary fats.

Look for foods with the following nutrients:

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CarbohydratesCarbs are your fuel. They help keep you going, so you can use the protein you consume to repair damaged muscle. If you don’t consume enough carbs, your body will begin using protein for fuel, which will interfere with the healing process. Foods rich in good carbs include grains, fruits and vegetables.

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ProteinProtein is a muscle repair superhero and a staple of any athlete’s diet. This natural nutrient breaks down into amino acids, which promote healing. Try to get 20 to 30 grams of protein at each snack or meal. Protein can be found in foods, such as red meats, poultry, seafood and eggs. If you’re on the go, a protein shake is convenient and delicious!

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Plant and Fish OilsThe fats found in plants, such as peanut butter, canola butter and olive have an anti-inflammatory effect. This also goes for omega-3 fish oils. Two or three fish meals a week is perfect for boosting your overall health. Just make sure to steer clear of foods containing omega-6, which can actually make matters worse.

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Vitamins and MineralsVitamins and minerals can be exceptional sidekicks in helping your body heal. Sometimes athletes fail to eat enough red meats, reducing their iron intake. If you are low on iron, your doctor will prescribe an iron supplement. And to get your daily dose of vitamins, make sure to eat plenty of fruits and vegetables.

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Herbs, Spices and BotanicalsOther excellent foods that promote healing include garlic, cocoa, green tea and a variety of other plant foods. By taking these herbs, spices and botanicals on a daily basis, you will increase your chances of experiencing a successful recovery.

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Injuries are an unavoidable part of athletics, but eating healthy food, rather than sweets and greasy fast food, will help you leaps and bounds in the healing process. So be sure to have a friend pick up some tasty, nutritious foods at your local grocery store as soon as possible.

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C H A P T E R 3 :

Exercises for an Injured AthleteIn addition to eating healthy foods, it’s important to continue exercising. Active recovery might sound paradoxical, but it’s key to fueling your muscles and tendons to repair themselves. You shouldn’t perform these exercises right after an injury, so consult with a medical professional to ensure you are healthy enough to begin Also, keep in mind that various exercises are used for different types of injuries. The following are a list of common athletic injuries and the proper exercises for treating each one.

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I N J U R Y :Runner’s KneeExercise: Lateral Side Steps

Directions: You will need a step for this particular exercise. Stand with your body lateral to the step. Put one foot on the step and leave enough room for the other foot to land. Lift your other foot onto the step, then come back down.

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I N J U R Y :Stress FractureExercise: Water Running

Directions: When performing this exercise, it’s important to stand vertical in the water. Don’t lean forward with your chest. Once you are properly positioned in the water, simply begin running as if you were on land, with arms pumping like pistons.

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I N J U R Y :Achilles Tendinitis Exercise: Eccentric Heel Drops

Directions: This exercise requires a step as well. Begin with your heels off the back with only the forefoot on the step. Stand with one leg on tip toes and slowly lower your lower heel behind the step. Then, place the foot back on the step and repeat the process.

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I N J U R Y :Hamstring IssuesExercise: Standing Knee Flexion

Directions: Stand on one leg. Then, bend the other one, using gravity as resistance. Try for 3 sets of 10 repetitions.

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C H A P T E R 4 :

Coping with the Psychological Effects of an InjuryIt's essential to approach treatment holistically to experience an optimal recovery. This is because injuries are not just painful physically but can also do a number on your emotional and mental state. We all know how easy it can be easy to drift into depression during trying times. But instead of sulking in negativity, which can affect gameday performance, even after recovery, use these tips to keep yourself grounded and headed down the path to healing.

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Allow yourself time to grieveFeelings are an essential part of the healing process. As much as you may want to act tough, you need to give yourself time to grieve. Holding your feelings in is not only a waste of time, but can also be harmful to your recovery.

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Stop thinking “what if?”Many times when something bad happens, it’s easy to drift into “what ifs.” You can start to think about what could've been and why this had to happen. But this is not helpful. You can’t change the past. After you take some time to grieve, it’s time to deal with the reality and make the most of what you have now.

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Set new, realistic goalsNow that you have an injury, you need to start setting new goals. So if you were thinking in terms of meters, it’s time to start thinking in terms of millimeters. Let yourself begin regaining strength, and celebrate the little victories. Set your old goals aside until you have fully regained your strength.

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Stay PositiveNegativity is the enemy. As bad as your situation may be, staying down about it will only make things worse. To keep pressing on, you must remain positive. You’ve come too far to give in to adversity now.

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Take an active part in your healingWhen dealing with an injury, you need to work as hard in your rehab as you did in your training. Follow your medical professional’s directions exactly and refuse to cut corners.

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When you’ve been injured, it can be tempting to sink into self pity. But what happened happened. The question now is “what are you going to do about it?” Just remember what professional basketball player Michael Jordan said,“Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

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C H A P T E R 5 :

Treating Injuries Using ProlotherapyIf you don’t want to endure the complications of surgery or depend on medication after an injury, there is an alternative solution. It’s called prolotherapy. In addition to exercise and nutrition, prolotherapy has been shown to help in the healing of ligaments and tendons.

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What is prolotherapy? Prolotherapy is a nonsurgical procedure that involves a series of injections designed to produce a natural healing response in injured tissue. The goals of prolotherapy are to enhance function, increase strength, reduce pain and decrease stiffness. This therapy doesn’t act as a nutrient, but instead stimulates the body’s natural ability to repair itself. Through multiple treatments, your body should see tissue growth and restored strength to the injured area quicker than it would alone.

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Is Prolotherapy Right for Me?Prolotherapy is used to treat various types of injuries, including athletic injuries; chronic tendonitis, muscle tension; low back pain; partially torn tendons; ligaments or cartilage, fibromyalgia and more. If you have experienced any of these injuries, talk with a medical professional to find out if prolotherapy is right for you.

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Harmony Medicine Can HelpHarmony Medicine has a team of experienced medical professionals who

have helped several athletes gain back their strength and make a full recovery. Our holistic approach to pain treatment ensures that you are fully

cared for to become the healthiest you possible.

Give us a call today at (615) 377-7765 to learnmore about our prolotherapy services.

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Sources:http://www.myunionhospital.org/unionhospital/index.php/sports-medicine-injury-tips

http://www.crossfitinvictus.com/blog/coping-with-injury-the-psychology-of-being-sidelined/

http://www.momsteam.com/nutrition/injured-athletes-nutrition-tips-hasten-healing

http://www.ncaa.org/health-and-safety/nutrition-and-performance/nutrition-and-injured-athlete

http://www.caringmedical.com/prolotherapy/

http://en.wikipedia.org/wiki/Prolotherapy http://www.ironman.com/triathlon-news/articles/2013/01/nutrition-for-injury.aspx#axzz3KsOy2nr1 http://www.runnersworld.com/health/big-7-body-breakdowns?page=single

http://www.ncaa.org/health-and-safety/nutrition-and-performance/nutrition-and-injured-athlete