Anti-inflammatory remedies for sports injuries -
When we overdo the exertion, it can cause some muscle pain in the day or two afterwards, and this is known as DOMS delayed-onset muscle soreness. Here also, inflammation plays an important role in the process that allows us to grow stronger in response to a workout. The research suggests that if you regularly take NSAIDs for DOMS, you may deprive yourself of the training benefits and not gain as much muscle strength as you would otherwise.
Some people also take anti-inflammatories to alleviate or avoid muscle pain during sport, especially endurance races, in the hope that it will enhance their performance. A recent review of the available research found no evidence that this ploy works.
Need more help with your injury? But at Sports Injury Physio we don't just value qualifications; all of us also have a wealth of experience working with athletes across a broad variety of sports, ranging from recreationally active people to professional athletes.
You can meet the team here. Follow her on LinkedIn and ResearchGate. Järvinen TA, Järvinen TL, Kääriäinen M, Kalimo H, Järvinen M. Muscle injuries: biology and treatment. Am J Sports Med.
doi: PMID: Baldwin Lanier, A. Treating DOMS in sport with NSAIDs. International SportMed Journal, 5 2 , Cornu, C. et al. Effect of Non-Steroidal Anti-Inflammatory Drugs on Sport Performance Indices in Healthy People: a Meta-Analysis of Randomized Controlled Trials.
Sports Med - Open 6 , 20 Schoenfeld, B. The Use of Nonsteroidal Anti-Inflammatory Drugs for Exercise-Induced Muscle Damage. Sports Med 42 , — Trappe TA, White F, Lambert CP, Cesar D, Hellerstein M, Evans WJ. Effect of ibuprofen and acetaminophen on postexercise muscle protein synthesis. Am J Physiol Endocrinol Metab.
Body Hack 3: How to keep your muscles happy. Pop in the calf muscle? top of page. Book a video consultation with our physios. FIND OUT MORE. Lacerations and abrasions. Cuts and scrapes; small ones can be managed with soap and water and Band-Aids, but larger ones may require special dressings or sutures.
Tetanus shots are not necessary if immunizations have been kept up to date with boosters every 10 years. Use a five-point program to handle your injuries; the key is PRICE : Protection, Rest, Ice, Compression, and Elevation.
Injured tissues must be protected against further injury. Protect your small injuries by applying bandages, elastic wraps, or simple splints. Something as easy as taping an injured toe to its healthy neighbor can do the job. See your doctor for problems that require precision splints or casts.
Injured tissues need time to heal. But you can rest selectively; you may have to give up tennis while your serving shoulder recovers from tendinitis, but you can still walk, jog, or hike.
In a curious way, an injury is often a blessing in disguise, forcing you to diversify your workouts and acquire new skills. Ice is an excellent anti-inflammatory, reducing swelling and pain.
For best results, apply an ice pack for 10 to 15 minutes as soon as possible after an injury. Repeat the ice treatment each hour for the first four hours, then four times a day for the next two to three days.
After 48 to 72 hours, switch to heat treatments, using the same schedule and principles. Pressure will help reduce swelling and inflammation. In most cases, a simple elastic bandage will suffice; it should be snug but not too tight.
Remember that swelling may develop slowly hours after your injury, so you may have to loosen your wrap. Keep your sore foot or other limb up on a hassock or put a pillow under it in bed; elevating an injured area will help you get back to Earth faster.
PRICE is the key to the early management of most kinds of injuries, but you may also need medication for pain or inflammation.
Acetaminophen Tylenol, other brands may be the best choice for the first day, since it will reduce pain without increasing bleeding. After the first day or two, consider aspirin or another nonsteroidal anti-inflammatory NSAID such as ibuprofen Advil, other brands or naproxen Aleve to fight inflammation as well as pain.
Prolonged NSAID use can lead to other complications, so use the lowest dose that works and always follow directions.
The PRICE program relies on applications of cold and then heat, often supplemented by anti-inflammatory medications or pain relievers. Instead of an ice pack or warm pack, you can rub in an ointment that will make your tissues feel cool or warm.
And you can also buy liniments, gels, and ointments that contain anti-inflammatory medications. Topical anti-inflammatories are available without a prescription, and they are much safer than oral anti-inflammatory medications. Anti-inflammatory ointments are very popular with patients, but doctors have been skeptical.
However, a British meta-analysis of 86 trials involving 10, patients concluded that these ointments can reduce pain in acute injuries such as sprains and strains and chronic conditions such as arthritis — about a third of patients improved, but their relief was only modest to moderate.
Liniments can be messy or irritating. Some have an unpleasant odor and many are expensive. If you want to use a liniment, start with one that contains an NSAID. But no matter what brand you select, be prepared for one side effect not measured by the British scientists: disappointment.
Liniments are not cure-alls. So if a liniment helps, use it, but only as part of a complete program of protection, rest, and physical therapy.
Your pain is gone and your swelling is down — but your treatment is not yet over. Instead, plan your rehabilitation and return to exercise with the same care that you used to treat your injury. As a rule of thumb, give yourself two days of rehab for each day of inactivity due to injury. Start with gentle range-of-motion exercises, and then gradually increase your weight-bearing activities.
When you are comfortable, consider building up your tissues with graded resistance training using calisthenics, light weights, or resistance equipment such as Cybex or Nautilus.
If all goes well, you can be stronger than before your injury, thus reducing your risk of reinjury. Use heat or massage to warm up your injured tissues before you start your rehab exercises; afterward, apply ice to the area to reduce inflammation.
The judicious use of aspirin or other NSAIDs may also facilitate your rehabilitation program. Primary care physicians can handle many exercise-induced problems, but more difficult issues require orthopedists, physical therapists, and sports podiatrists. In many centers, these specialists come together in sports medicine clinics.
The most dangerous thing about exercise is not doing it. Instead, take the simple steps that will reduce your risk of exercise-induced injuries, become able to spot problems early, learn how to handle minor injuries on your own, and be prepared to get help when you need it.
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