Baylor Dallas News

Learn From the Pros

Do you find it amazing how quickly some Dallas Cowboys' football players return to the field after an injury? There are reasons for this. Here are a few tips from athletes to help keep you moving:

Stay in good shape - Being in good condition helps prevent injuries or reduce their severity and helps you heal faster.

Don't ignore injuries - Getting help as early as possible will ensure injuries don't intensify to the point that extreme treatment is needed.

No need to be on your own - Working with a physical therapist can help you get moving more quickly.

Rehabilitation & Recovery

As a starting point, resting, icing, compressing and elevating the injured area are often recommended. However, if your injury is serious, your physician can create a rehabilitation plan that outlines the steps to recovery. The following techniques may be incorporated into your recovery plan.

Immobilization - To reduce movement to the injured area in order to prevent further damage, slings, splints or casts may be used.

Anti-inflammatory drugs - Your physician may recommend over-the-counter pain relievers or prescription strength medications.

Surgery - In some cases, surgery may be necessary to repair torn tissue or realign bones. Your physician will discuss your options.

Therapeutic Massage - As part of your recovery, your physician may also recommend you receive therapeutic massages to help soothe tense muscles and increase blood flow to the injured area to promote healing.

Physical Therapy

To help you regain motion and strength in the injured area, your physician may recommend you work with a physical therapist. These specialists guide you through a series of stretches and exercises.

At first you may start with a simple range of exercises and strength training. In time, you'll be able to workout with greater intensity. Walking, hopping, lightly jogging or throwing can help you regain coordination and agility. 

Your physical therapist will monitor your actions until you are better. A complete phase of recovery and rehabilitation not only allows you to get moving again, but also makes another injury less likely.

Moving On

Keep in mond that even if you think you are 100 percent recovered from your orthopaedic injury, you may now have some deficiencies in strength, joint stability, flexibility or skill. It's recommended to take extra care and precaution with the injured area for several months. You may want to consider working at 50 to 70 percent of your maximum capacity as you ease into more rigorous physical activities.

Along with input from your physician and physical therapist, the following guidelines can help you determine when it's safe for you to get back into the game again and start moving.

You Are Pain Free

• You have a full range of motion compared to the uninjured opposite side.
• You have full or close to full strength again.
• You do not have any swelling.
• For lower body injuries, you can perform full weight-bearing exercises on injured hips, knees and ankles without limping afterwards.
• For upper body injuries, you can perform throwing movements with proper form and without pain.

For more information about your health, prevention and treatment options, click here to visit the new Health and Wellness section of our site.