how to get over injury

Beat That Injury

by Michelle Andrews

Whether it’s shin splints from wearing the wrong shoes or a sprained wrist from wiping out on the pavement, injuries happen. Our guide to the strains, sprains and calamities most likely to take you down will get you back in the game...

Remember this for recovery – RICE

Rest
Unless you have a Shaq-sized endorsement deal, don't play through the pain. Avoid doing anything that puts stress on the injury until the swelling and soreness recede – otherwise you could be looking at a nasty repeat.

Ice
Your freezer is a giant anti-inflammatory. Wrap ice cubes or a bag of frozen peas in a towel and apply for 10 to 20 minutes every two to four hours until the swelling goes down.

Compression
Wrap the injured area with a bandage. This limits bleeding and prevents fluid from collecting around the injury, which can cause swelling and even more pain. The bandage should be as snug as you can get it without cutting off your circulation. (The skin surrounding the bandage should be warm and pink; if it's cold, pale, or numb, loosen it.)

Elevation
Prop up the injured limb so it's above your heart (we prefer the tower of pillows method) to drain excess fluid and reduce swelling.

Anterior Knee Pain Syndrome

Triggers Running, trail running, hitting the StairMaster every time you go to the gym.

Up to 25 percent of women will at some point suffer from anterior knee pain syndrome (sometimes called runner’s knee). Factors such as loose knee ligaments, a wide pelvis or weak quads can pull the kneecaps out of alignment, preventing them from moving smoothly over the joints. This can lead to excessive wear of the cartilage, causing pain and irritation.

Tip-off: A dull, nagging ache that feels worse when you’re walking down stairs (when your quads are doing most of the work) or sitting (when cartilage under the kneecap can become irritated).

Comeback Strategy Physiotherapy to build strength and flexibility in the quads and hip abductors (the muscles that run up your outer thighs from your knees to your hips), which help keep the kneecaps in place. Think squats. Lots of squats.

Time on the sidelines Four weeks to six months. The longer you’ve been hurting, the longer it takes to recover.

Prevent it with The Total Hipster. Women tend to have weaker hip muscles than men (experts aren’t sure why, but they speculate it’s because of our wider pelvises, plus habits like sitting with our legs crossed). Sick of squats? Try this move: Lie on your side with your knees bent and your legs pulled in slightly towards your chest. Keeping your feet together, twist at the hip and raise your knees off the floor as far as you can without lifting your feet. Do 10 reps on each side two to three times a week.