The steps of a healthy recovery plan

As hard as you try, if you train daily and make constant physical effort, you are susceptible to accidents. Of course, the best thing you could do is reduce the risk of injuries through proper alimentation, stretching and correct exercises and rest days, but unfortunate situations can occur regardless how careful you are. While some superficial damages can be solved at home, only by placing ice on the harmed part and taking a short period off from training, some can be more serious, which is why you have to address a doctor immediately. Do not underestimate the severity of an injury and accept specialized help, because even if in the beginning it may seem unimportant, it can get worse in time due to lack of treatment. As soon as you notice any unusual symptom you should inform your coach about this and make an appointment with a specialist.


The RICE technique is well known as a useful treatment you can perform at home, before the official diagnostic, and the abbreviation stands for rest, ice, compression and elevation. In case you cannot see a doctor immediately, the first thing you must do in order to avoid the injury to worsen is to stop any physical activity and just rest. Try to place ice on the affected area (but not directly on the skin because it may produce ice burns), then use elastic bandage to put some pressure on the injured part, but make sure you do not squeeze too much, to maintain the normal blood flow. After bandaging the area, there comes the elevation part: try to keep the part above the level of your heart – this will help you avoid swelling and bruises. Once you are able to visit a specialized clinic, the doctor will analyse your situation, set an accurate diagnostic and inform you about the recovery possibilities you have. Depending on the time you are willing to rest and the activity you will perform, the treatment is likely to consist in anti-inflammatory medicines, massage and physiotherapy. There are various physiotherapy clinics in Ottawa offering qualitative services, and the professional therapists will do everything they can to help you recover and regain your mobility.


If you respect your doctor’s recommendations and everything goes according to the plan, you will be able to go back to your daily routine in about 6 weeks, but this also depends on the severity of the issue. However, during the first days after recovery you should take it easy and be careful, at least until you get used again to physical effort.



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