Rehabilitation is something that everyone who is active has gone through.  Whether it has been from something as simple as a strained back, or something as serious as a ski accident, the process of healing is exactly that, a process.  Throughout that process you have to take care of your body and take certain steps to ensure that you heal properly.

The steps you take following an injury affect everything from duration of the injury to severity of future injuries, and while more people are remaining active into their 50s and 60s, less than ever understand the risks and exactly what to do in the case of an injury. According to a U.S. Consumer Product Safety Commission report, sports injuries among baby boomers increased by 33 percent from 1991 to 1998 to 365,000 reported injuries of adults age 35-54. Since then, that number has increased even more and sports related injuries are now greatly affecting the nation’s health care system.

First of all, there is no substitute for safety equipment. Using proper safety equipment is the best way to prevent injuries all together and in extreme cases, it can save your life. In 2000, the U.S. Consumer Product Safety Commission reported that adult bicyclists suffered the greatest number of injuries, while basketball and baseball & softball were a distant second and third, respectively.

The healing process can be varied for each specific injury based on its location and serverity, but for those that are treated at home there are some simple steps that you can take to aid the healing. The basic at-home treatment always should begin with R.I.C.E.

1. Rest - Following an injury, one of the most important things to do is rest immediately. Many athletes often continue to play, further aggravating the injury and tissue surrounding it. The adrelaline and endorphine rushes that usually accompany a sports related injury can “blind” an athlete into think that the pain or injury is not significant. The best bet is to sit down and apply ice.

2. Ice -

At the top of the list of almost every health professional’s “what to do after an accident” list is the immediate application of ice.  In addition to acting as a pain reliever, ice has been proven to shorten healing time by restricting blood and fluid flow to the affected area.  In the case of soft tissue injuries like sprains and strains, it is especially effective. 15 minutes is usually sufficient.

3. Compression - The use of a compression bandage is another way to decrease healing time by restricting blood flow and is especially helpful in reducing swelling. Always use an ACE Bandage or equivalent soon after a soft-tissue injury.

4. Elevation - In addition to ice and compression, elevation is another way to reduce swelling and reduce healing time.  By raising the injured part of your body above your heart, you can reduce the blood flow, thereby reducing the swelling and bruising.

After R.I.C.E.

5. Strengthening and Flexibility Exercises – When visiting a physical therapist following an injury, in addition to the in-office course of treatment, they will recommend a schedule of at-home exercises.  These exercises are intended to help your injury heal and help you stay in shape while staying off the injured part of your body.  For cases when an injury is serious enough to require your attention, but may not be serious enough for a doctor’s visit, there are certain exercises you can do at home to stay in shape.

6. Coming Back – After what can be weeks or months of healing, there is always a desire to get back out doing what you love.  Many of us are not deterred by injuries and, while they make us more cautious, they only bring us closer to our sport.  The most important and final step in healing is making sure you are completely healed.  Returning to action too early can quickly reaggrivate the injury and cause a lifetime of discomfort and constant healing.

Blake Gill is a freelance writer and frequent contributor to www.ChiroEco.com. He can be reached at Blakefgill@gmail.com