How to speed up your sports injury recovery: A comprehensive guide

By: Osler Health International
Posted on: 22 Jun 2023

Sports injuries can be troublesome for any athlete, impacting their performance and preventing them from participating in games they love. If you are suffering from an injury we can help you overcome setbacks and achieve full recovery by receiving proper care and treatment at our medical clinic here in Singapore.  

The doctors in our clinic not only have professional experience with sports medicine, most of them are also athletes themselves, therefore have personal experience of sports injury  recovery  (Dr Tash Mirando is a tennis player, Dr Neil Forrest plays football and Dr Valerie Druon is a walker/runner).

1. Don’t ignore your sports injury

The worst thing you can do is to ignore your sports injury! If you have a niggle or even are suffering from a more significant injury, we urge you to seek help and medical support to get you on the path to recovery.  Many patients are not quite sure where to start – do you go to a physiotherapist, a GP or a specialist? The best place to start is a general practice doctor who can then advise on the cause and treatment plan. The doctors at Osler Health also have a network of trusted specialists that we can refer to if necessary. 

2. Rehabilitation for your sports injury

At the start of your rehabilitation process, your general practice doctor or other healthcare team members will recommend a comprehensive health examination to understand your sports injury better. Once you have a diagnosis, they will devise a tailored treatment plan that typically includes physical therapy, exercises, and therapeutic interventions to restore strength, flexibility, and function. To ensure consistent improvement, you should have a tailored treatment plan focusing on gradual progression, proper technique, and regular assessment.

3. Prioritise proper nutrition during sports injury recovery

As an athlete, a meal plan with nutrients that promote optimal healing is essential in your sports injury recovery. Here are some of the nutrients that should be present in your meal plan:

  • ProteinThis prevents the loss of lean muscle mass, which is crucial during the immobilisation of a specific body part due to an injury. Maintaining a high protein intake is necessary to preserve strength and facilitate healing. 
  • Omega-3 fatty acidThis nutrient is anti-inflammatory and influences muscle metabolism, aiding recovery. 
  • Vitamin D – This vitamin helps with bone health; it also improves skeletal muscle growth and inflammatory modulation.

Consider consulting a nutritionist at a medical clinic in Singapore for a dietary plan tailored to your specific needs.

4. Implement injury prevention strategies

Minimise the risk of re-injury by having your own sports injury prevention strategy. Working closely with your healthcare team is recommended to identify appropriate exercises and techniques that will help maintain your body’s condition. Common sports injury prevention strategies typically include:

  • Warm-up and cool-down exercises – Warm-up exercises help increase blood flow, prepare your muscles, and improve your flexibility before any strenuous physical activity. On the other hand, cool-down exercises help in allowing your body to gradually return to its resting state, preventing muscle tightness and potential sports injuries
  • Executing proper form and technique – Having the proper posture, body alignment, and body mechanics in the specific sport that you are participating in is crucial in preventing sports injuries
  • Regular exercise and conditioning – Strength training, flexibility exercises, and cardiovascular activities are essential in building overall strength, improving endurance, and enhancing joint stability. When you have a   well-rounded training programme tailored to your sport, you can help prepare your body for the demands of the game and reduce the risk of injuries.

When returning to sports after your recovery, you must avoid overtraining to prevent fatigue and reduced performance, which could lead to further sports injuries

5. Attend to your mental health

Mental health significantly impacts the recovery process. Dealing with a sports injury can be stressful and elicit emotions such as frustration, disappointment, and depression. However, it is possible to overcome the emotional and psychological stress associated with sports injuries with appropriate support. Consulting a mental health doctor from a trusted clinic in Singapore can help you identify warning signs of stress and gain insights into depression, enabling you to develop coping strategies based on evidence-based approaches.

Partner with Osler Health for your sports injury recovery

Osler Health, an international health clinic in Singapore, is dedicated to helping patients achieve optimal well-being and recovery. Our general practice doctors work closely with you and your healthcare team to enhance your recovery, enabling you to return to playing and enjoying your favourite sport. Book a consultation with us today.

Additionally, we offer a range of healthcare services, including mental health services, health screenings, and wellness checks for both men and women. If you would like to learn more about our international health clinic, please contact us today.

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