Injury rehab: The best approaches to fast recovery

Taking a dramatic fall off your bike is seen as a rite of passage for many cyclists, even though falling and injuring yourself is something you’d rather avoid. When it does happen, here are the best ways to treat those bumps and bruises.

The British Journal of Sports Medicine recommends the steps below for recovery, depending on the stage of your injury.

• P – PROTECT

For one to three days, minimise movement and unload the injured area to reduce the risk of aggravating the injury. Rest should be minimal, as prolonged rest can compromise the strength and quality of the tissue. Use pain to guide you as to when you need to be less protective.

• E – ELEVATE

Elevate the injured area so that it is higher than the heart, to promote interstitial fluid flow out of tissues.

• A – AVOID ANTI-INFLAMMATORIES

The various phases of inflammation help the damaged tissue to repair. Taking anti-inflammatory medications may negatively affect long-term tissue healing, especially if the doses are high. The latest research shows that ice therapy may lead to impaired tissue repair and redundant collagen synthesis, so it has been removed from the soft-tissue rehabilitation protocol.

• C – COMPRESSION

Apply mechanical pressure using taping or bandages to help limit intra-articular oedema and tissue haemorrhage.

• E – EDUCATE

The role of therapists is important in educating patients about how to rehabilitate an injury and avoid overtreatment, and about realistic recovery time.

After the acute phase (first few days of injury) – apply the LOVE principles

• L - LOAD

Movement and gentle exercises are good for most musculoskeletal disorders. They should be added early, and normal activities should start as soon as symptoms allow (and if they don’t worsen). This will promote repair and remodelling and build tissue tolerance.

• O – OPTIMISM

Patients with a positive outlook can expect better outcomes and prognoses. Beliefs and emotions are thought to explain the variation in symptoms following a soft-tissue injury.

• V – VASCULARISATION

Exercise could start a few days after the injury to boost motivation and increase blood flow to the injured tissue. Early mobilisation and aerobic exercise can improve physical function, help with the return to daily activities and reduce the need for pain medication.

• E – EXERCISE

Exercise helps to restore mobility, strength, and proprioception early after injury. Avoiding painful movements will ensure optimal recovery after the initial acute phase. Use pain to guide you as to when to introduce progression in your training.

It’s a good idea to keep a portable medical aid kit in your car when you go riding to treat any injuries. Always make sure that you have ICE (in case of emergency) details on you in case you need medical help on the road.

Reference: https://bjsm.bmj.com/content/bjsports/54/2/72.full.pdf