Nutrition and Exercise Tips to Speed Up Your Injury Recovery

By Game Ready | Sep 14, 2017

Whether you are a serious athlete, play recreational sports, or just like to stay active, getting an injury can be a major disappointment. In addition to keeping you away from the hobbies you enjoy, it can also be a major hassle for daily activities such as driving, showering, or putting items in an overhead cupboard.

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6 Things You Need for Post-Op Knee Surgery

By Kelly Hansen | Dec 12, 2013
Getting injured is always a nasty surprise, but after the initial shock there is much you can do to plan for a faster recovery. Being prepared for post-op knee surgery is the best way to ensure that you have everything you need to get back on your feet as fast as possible.

So what do you need to be safe and comfortable for post-op knee surgery?

6 Things You Need After Knee Surgery

  1. Rest - After knee surgery you need to rest both your knee and your body. Limiting activity and getting ample sleep will allow your body to dedicate as much energy as possible to repairing itself. This is especially important in the first several days after surgery. If necessary, change your schedule to accommodate less activity.

  2. Healthy food - Your body will need all the valuable nutrients it can get during the recovery process. Focus on good nutrition with balanced meals that are rich in vitamins and minerals.

  3. Pain medication - Your doctor will likely prescribe some pain medication, especially for the initial stages of post-op knee surgery. Maintain an open line of communication to ensure that you get the right types and amounts of medication during this time.

  4. Cold compression therapy - Active cold and compression combine two important therapies for faster healing. This type of therapy can also reduce pain and swelling immediately after knee surgery, so be sure to talk to your doctor about your options before you go in for surgery.

  5. Physical therapy - Although you need to get ample rest, you must also participate in a physical therapy program that will help you regain full range of motion. Your physical therapist will also prescribe exercises that will help rebuild stability, strength, and flexibility.

  6. Knee brace - Post-op knee braces are designed to completely immobilize the joint after surgery. After the initial healing phase, you can wear a brace that allows more mobility. Your doctor and physical therapist can help you decide which type of brace is right for you.

Of course, you might also want to plan for some entertainment in the first few weeks after surgery while you need to rest your knee as much as possible. You should also think about how your house is laid out and make any necessary provisions. For example, consider temporarily living on only the first level of your home to avoid stairs as much as possible.

Work with your doctor and physical therapist to ensure that you have everything you need before your knee surgery. Pick up any prescriptions you will need, select a knee brace that fits, and make sure you have a cold and compression system reserved for your physical therapy sessions. You can also rent a system to keep at home during your recovery. Find a Game Ready provider near you to get started.

What else might you need for post-op knee surgery?

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Insider’s Guide to Workout Recovery

By Kelly Hansen | Apr 18, 2013
High-level athletes and trainers take  workout recovery  very seriously. Over-extending during training is sometimes necessary to improve, but full recovery is also required to receive the full benefit of this effort. Extreme soreness and inflammation can also impede an athlete's ability to perform for days after a grueling workout, which is why it is important to take steps to prevent these undesirable side effects. 

Insider Tips to Workout Recovery 

Anybody can use the same tips and tricks that Olympians use to speed up workout recovery:
  • Rest - As tempting as it might be to push harder and harder, rest is an important part of building strength and endurance. The best athletes build periods of rest into their workout schedule to ensure that their bodies have time to repair damaged tissue and recover from fatigue.
  • Nutrition - What you put in your body will inform what you can get our of your body. Maintaining a regular, nutritious diet will contribute to faster recovery from workouts. Refueling within 30 minutes after a workout will also help you replenish muscle glycogen more quickly.
  • Sleep - This is different from rest. While you are sleeping, your body is actively repairing itself. Be sure to get plenty of sleep each night to ensure the speediest recovery.
  • Hydrate - Stay hydrated during workouts to ensure faster recovery later. For more intense workouts, add an electrolyte to water so your body will retain more fluid. Be sure to drink plenty of water after a workout, too.
  • Massage - Increase blood flow and bring more vital nutrients to recovering tissues and flush away toxins with massage.
  • Cryotherapy - Cold temperatures help reduce inflammation and pain, allowing muscles and other tissues to repair themselves more quickly. 

Although icing muscles and joints can be effective, there are drawbacks to this method. The heat from your body quickly warms up the ice, so the cooling effect does not last long unless it is regularly replenished. On the other hand, ice can be too cold to apply directly to the surface of the skin, so controlling the temperature is challenging without specialized equipment. 

cold compression wrap that regulates temperature and pressure is an excellent way to get the benefits of cryotherapy without the risk of tissue damage. Using Game Ready to support workout recovery can help athletes improve more quickly and perform at the highest level more consistently. If you would like to learn more about getting a Game Ready system, contact us today.

How much better do you perform when you focus on workout recovery?

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COMMENTS

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