Treating minor sports injuries

Sports injuries tend to be soft tissue, skeletal and joint problems. These are defined as strains, sprains, dislocations, fractures, lacerations, cuts, abrasions, bruises and blisters. Obviously some of these are more serious than others and should always be checked out by a healthcare professional before you consider home treatment. However there are many practical self-help things you can do at home to aid recovery.

Remember that pain is there for a reason, so don’t just take painkillers and keep doing sport as this can worsen your injury! Have a look at our ‘Homeopathic solutions for sports injuries’ blog - there are many remedies there for these problems.

HOWEVER! Please seek medical advice before starting any self-help treatment so that you are sure of what you are treating.  If your symptoms continue unchanged for more than 1 week, then contact your healthcare professional for further diagnosis and/or treatment.  You may need on-going help from your homeopath, or need to see another professional such as an osteopath or acupuncturist.

Diet

Your diet is worth considering as this may contribute to an increased frequency of sports injuries. 

For example Foods with a high GI (Glycemic Index) increase urinary loss of magnesium, chromium and selenium, which in turn affects insulin and glucose levels.  This can make you feel more tired (and so prone to eating anything you can lay hands on when you get home) but also make you more prone to get injured through tiredness. The whole subject of G.I. is complicated, but an easy guide is that low G.I foods are unrefined/wholefoods such as beans, fruit, vegetables and nuts, and high G.I. foods are more refined - white bread and flour, white rice, and cornflakes.

Some people take Glucosamine and chondroitin as a supplement to help support their joints.  Glucosamine is a building block for muscles, tendons, joints, cartilage, skin and bone health.  It also stimulates production of synovial fluid in your joints and acts as an anti-inflammatory.  You can take up to 2000mg daily for 12 weeks.

RICE

The NHS recommends using RICE to treat minor sports injuries which do not require medical treatment. This helps to remind you of the 4 steps you can take (and its not eating lots of rice!):

·        Rest: Reduce your activity level and avoid further exercise.
·        Ice: Apply an ice pack to the affected area for 10-30 minutes. You can use a bag of frozen peas wrapped in a towel as an ice pack, but don’t apply directly to your skin or you will get an ice burn!
·        Compression: Use elastic compression bandages to limit swelling. Use this with care so that you don’t limit blood flow and cause further problems.
·        Elevation: Raise the affected limb above the level of the heart as this also helps reduce swelling and pain.

You may find however that your injury is actually better when you have got moving, or that you have a lot of bruising and swelling, in which case you need to see our blog on which homeopathic remedies you can use to help treat your injury.

The most common sports injuries
All these sports injuries can be treated with conventional treatment,as well homeopathic treatment.  Where homeopathic remedies are mentioned, please see our other blog Remedies for sports injuries to get details of the strength of the remedy (i.e. 6C, 12C or 30C), how often to take the remedy and when to stop.

Abrasions
These are the result of a fall on a hard surface and where the outer layers of skin are scraped off.

·        Clean the wound carefully with diluted Hypercal tincture (available from Homeopathic pharmacies) - this will remove any contaminates and the hypercal will encourage healing, reduce pain and act as a natural antiseptic
·         Leave the wound open to the air to encourage healing

Achilles Tendonitis
A common injury in runners that occurs mainly from overuse. It is felt as pain in the back of the ankle and if you continue to run on it, you increase the risk of developing an achilles rupture.

·        Don’t be tempted to take painkillers and continue your sports routine as this can be a recipe for disaster.  Use relative rest to take a break from the sport you were doing when you got injured, and don’t do other sports which are similar! Try swimming or cycling as these don’t use your Achilles in the same way.
·        Consider changing the shoes you were wearing at the time as these may be worn and have contributed to the injury. If you exercise frequently, you may need to replce your trainers as often as every three months.
·        Anti-inflammatory painkillers (such as ibuprofen) won’t actually help – tendonitis is a degenerative injury rather than the result of an actual injury.

Homeopathic treatment:
This is generally a chronic condition that can be helped by homeopathic treatment by a professional. Talk to us about how we can help.  However, you can initially take Arnica for a few days, followed by Causticum.

Anterior Cruciate ligament (ACL) injuries
The ACL is a tough band of fibrous tissue which stabilises the knee.  Partial or total rupture of the ACL can occur when you change direction without moving your feet, change direction rapidly, slow down abruptly or miss your landing from a jump. The injury can be anything from a strain to a total rupture.

·        Use rest and elevation to help your knee heal
·        You may be given crutches to keep your weight off your knee and reduce the stress on it
·        You are likely to be given exercises to strengthen the muscles that support your knee
·        Be careful as your knee can give way afterwards as it is unstable

Homeopathic treatment:
This is generally a condition requiring professional homeopathic treatment since it takes quite a long time to heal.  However see our blog on remedies to chose a remedy you can take in the inital stages.

Blisters

Fluid filled sacs on the surface of the skin, caused by friction and commonly on the hands or feet.

·        Don’t burst blisters! The fluid in the blister gets re-absorbed once the new skin has grown
·        You can cover the blister with a plaster if it is in an area which will continue to be rubbed.  Use a Hydrocolloid dressing as these have been shown to aid healing.

Homeopathic treatment:
If the blisters feel raw and burning and better for applying cold to them, try Cantharis.  If they feel like burning heat, try Urtica.
Broken/fractured bones
If there is any suspicion of a fracture or break, this must be checked by a healthcare professional immediately. Delay in medical treatment can have serious  consequences. Once this has been checked, and any appropriate medical treatment given, you can use self-help measures to speed up bone healing.

Homeopathic treatment: 
Take Arnica 30c initially, then Symphytum 30c to encourage bone healing (but ONLY once medical help has been sought and the bones have been correcttly aligned) for 14 days and then Calc Phos 30c for 14 days (to support the healed fracture).

Bruised coccyx
This very painful injury can be as a result of a fall, a blow to the area, friction or strain (such as in cycling).  You may develop a bruise over the coccyx.  Frequently the pain feels worse for sitting for prolonged periods of time or any position which applies direct pressure to the area.

·       Other than taking ibuprofen (to relieve the pain), and avoiding sitting or putting pressure on your coccyx there is little conventional treatment.

Homeopathic treatment:
Take some Arnica initially to reduce the bruising and then take Hypericum until the symptoms subside. 

Bruises
A bruise is caused by internal bleeding under the skin – from a trauma such as playing sports, walking into something or falling over.  If you begin to bruise more than normal then tell your GP as it can be caused by an underlying illness.  However there are simple treatments for bruises to help them heal:

Surface bruising

·         Can be relieved by using an icepack

Homeopathic treatment:
Take Arnica 30c for a few days.

Deep tissue bruising

Sometimes a trauma can lead to bruising deeper in your body – leading to inflammation and pain.  This is worth getting checked out at A&E or at your GP for advice to ensure you haven’t damaged bones or organs.

Homeopathic treatment:
Try Arnica 30c initially for a few days and then switch to Bellis Perennis 30C until the symptoms stop.

Frozen shoulder
This is also called adhesive capsulitis and is an inflammatory condition that causes limited or reduced range of motion of the shoulder. It can be caused by injury or disease. Pain results in decreased motion of the joint, which in turn leads to stiffness. The shoulder often feels painful, tight and stiff especially at night.

·        After diagnosis, gentle stretching exercises will be recommended along with medication to reduce pain and inflammation 

Homeopathic treatment:
Again this is a condition which needs longer term treatment by a professional homeopath, but see our Remedies blog to choose a remedy to take in the initial stages before coming to see us.

Groin pull
A groin (adductor) pull or strain occurs when the muscles of the inner thigh are stretched beyond their limits. They can occur during a sudden change of direction while running and quick starts and stops so are common in field or court sports.

The area will be painful to touch and commonly the pain increases with resistance movements and stretching of the inner thigh and hamstrings.

·        Use the RICE method to aid recovery
·        Avoid aggravating movements for a few weeks and return gradually to sports
·        You may find anti-inflammatory painkillers are helpful
·        Use gentle groin stretches once the pain subsides
·        Make sure you warm up properly and aim to increase muscle strength in the area to prevent further injury

Homeopathic treatment:
Try Arnica initially, and then either Rhus-tox, Ruta-Grav or Bryonia

Muscle soreness
This can come on in the few days following unaccustomed or intense exercise. The good news is that when you repeat the same activity the muscles will start to get used to it as you begin to strengthen them.

·         Try alternating heat and cold
·         If it’s really sore you can try anti-inflammatories, but beware long term use as these can affect your muscles ability to repair themselves. Instead make sure you warm up and cool down, and don’t be a weekend warrior and do all your exercise in one day!

Homeopathic treatment:

Take a few doses of Arnica 30.

Muscle cramps
Sudden, tight intense pain in a muscle stuck in a spasm. They may be caused by an injury such as a broken bone where the spasm tends to stabilize the area and minimize movement, or may come on after a period of vigorous activity.  There are many other causes of muscle cramps which are not related to sports, so you should get medical advice if you experience frequent cramps which are not bought on by activity.

·         Stretch the muscle to stop the cramp
·         Try applying heat to get the muscle to relax
·         Make sure you are well hydrated before, during and after sport
·         Make sure you warm up and cool down

Homeopathic treatment:

Try Hypericum or Causticum.

Shin splints

These are pains in the muscles near the shin bones. They can be caused by running, jumping on hard surfaces, or simple overuse. Shin splints are recognised as a generalised pain along the front of the middle third of the shin bone. The muscle responsible for raising the arch of the foot attaches to the shin at this point.

If the area of pain is the size of a 50p or smaller, or the pain suddenly increases, you may have a stress fracture which should be checked with a healthcare professional.

·        The key element of treatment is to prop up the foot and avoid excess pronation and pull on the tendon.
·        Exercise slowly to warm up the leg muscles and wear shoes with good support. Alternate to run on a softer surface every couple of runs.

Homeopathic treatment:
Take a few doses of Arnica for a couple of days.

Shoulder pain (tendonitis, bursitis, shoulder impingement)

The shoulder bones are held together by a group of muscles called the rotator cuff muscles. The shoulder has a shallow socket and any weakness of the muscles makes it easy for the head of the shoulder to move in the joint. Certain sports where your arm is held overhead (such as tennis or netball) may cause the rotator muscles to stretch and allow the joint to become too mobile.

Tendonitis (inflammation of the tendons of the rotator cuff muscle and tendons) can lead to impingement syndrome since the inflamed tissue reduces space in the shoulder and leads to the muscles being trapped by the upper arm and the shoulder blade.

Shoulder pain can also be caused by a torn rotator cuff in the shoulders and is recognised by aching pain and weakness in the shoulder when the arm is lifted overhead.

·        Anti-inflammatories may be prescribed to alleviate the pain and inflammation, but you need to address the core problem and strengthen the rotator cuff muscles.

Homeopathic treatment:
Try Arnica initially, followed by either Bellis, Bryonia, Rhus-Tox or Ruta-Grav.

Sprains and Strains

These terms are often used interchangeably but a sprain is where there is a tear to the ligaments that join bones together such as at the ankles, knees and wrists. A strain is a pull or tear to the muscles or tendons which attach to the bones.

Strains are probably the most common sports injury which can happen to almost any muscle in your body. No matter how carefully you warm up and cool down, you may pull a muscle from overuse, being tired or from falling. The only other prevention is to stay limber and work your muscles regularly. A strained muscle happens when some of the fibres which make up a muscle get stretched too far, but if most of the fibres tear then this is classed as a muscle tear.

·         Avoid heat, alcohol, prolonged activity and massage of the affected area. Alcohol can increase bleeding and swelling
·         Start gradually using the muscle - it may spasm if overstretched so go slowly. You are aiming to gradually re-lengthen the muscle fibres as they will have healed shorter.
·         For sprained joints, you may be given crutches or a stick to keep weight off the joint. If you have a cane or single crutch, use it on the unaffected side to help you lean away from the affected joint.

Homeopathic treatment:
Again, take Arnica initially for a few days, followed by either Rhus-tox, Causticum or Ruta-Grav.

Tendonitis

This is a common sports injury which often occurs from overuse. It can cause a deep nagging pain that is caused by inflammation of tendons.

·        Treat with rest, physical therapy, medication and changes to sports equipment or technique

Homeopathic treatment:
Take Arnica initially for a few days, then try either Rhus-Tox (when the pain is worse when you start to move but gets better with continued movement), or Ruta-Grav.

Tennis elbow

This is inflammation of the muscles of the forearm and the tendon that connects the muscles to the bones of the elbow. When they become inflamed from overuse, the pain is felt on the outside of the elbow.

·       Tennis elbow is best addressed with lessons since an issue with technique leads to the overuse initially.

Homeopathic treatment:
Take Arnica for a few days and then take Ruta-Grav.

Using diet to treat sports injuries

Apart from treating your injury with physical measures such as rest, and by using appropriate homeopathic remedies, you can also support your healing with nutrition.  Your body will need suitable nutrients to rebuild muscle and bone, repair damaged tissues and get you ready for action again.

Vitamin C

Crucial for healing as it is needed to repair tissues throughout the body.  Vitamin C aids in producing collagen which helps build tendons, ligaments, cartilage and blood vessels.  A vitamin C supplement can be taken – up to 1000mg a day is considered safe – particularly after surgery since Vitamin C falls drastically then. Vitamin C also increases wound strength (making wounds less likely to pull open again).

What is it found in? Oranges, orange juice, green peppers, strawberries, broccoli, potatoes, squash and tomatoes

Calcium and Vitamin D

Calcium is the most abundant mineral in the body, and Vitamin D helps your body absorb it.  Calcium is needed for muscle contraction, hormone secretion and supports strong bones and teeth.  If you have a fracture then calcium can help support bone remodelling and also strengthen your bones.  Vitamin D is made by the body when your skin is exposed to sunlight.

What is it found in? Sardines, cheese, milk, tofu, salmon, spinach and kale.

Protein

Protein is essential for maintaining health and repairing your body.  Without enough protein, your body can lose muscle mass and your immune system is lowered.

What is it found in? meat, fish, nuts, grains and fruit and vegetables.

Anti-inflammatory foods

When your body is recovering from an injury, eating anti-inflammatory foods can help minimize inflammation and promote healing.

What are they found in? Lots of fruit and vegetables which contain fibre, natural anti-inflammatory compounds and anti-oxidants to protect cells from damage during the healing process.  Omega-3 rich foods such as mackerel, tuna, nuts and seeds help minimize inflammation since Omega-3 fatty acids are naturally anti-inflammatory.  Avoid or minimize sugar, refined carbohydrates (white bread, processed foods etc) and foods with trans fats (like biscuits and cakes) since these increase inflammation.

Iron

Iron rich foods are needed when you are active, since iron bound to your red blood cells transports oxygen around your body.  Low levels of iron increase fatigue and exhausted muscles are less able to stabilize and support joints such as knees and ankles.  This in turn can make you more prone to injury.

What is it found in? Meat, poultry, fish, eggs, fortified cereals.  It is best to eat iron-rich foods rather than take a supplement as an excess of iron can block the absorption of zinc.  Try to eat iron rich foods with those containing vitamin C as this enhances iron uptake.