Vivomed – Ways to Aid Sports Hernia & Fracture Recovery

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Ways To Aid Sports Hernia and Fracture Recovery

With 10% of adults in the UK exercising regularly, there is potential for injuries to occur as a result of exercise. There is very little information in the way of statistics regarding specific sports injuries because the variety of injuries relating to exercise are vast, but the good news is that recovery time can be reduced by factors such as exercise, diet and even essential oils. A common injury is a bone fracture and a lesser known injury is a sports hernia. During recovery, you need to be realistic as if for example you are suffering from a recent ankle sprain it would obviously be a bad idea to run a marathon during the recovery period. However, you’ll be amazed what other options you have.

X-Ray showing bone fracture
X-Ray showing bone fracture
Sports Hernia Injury

This is an injury to the soft tissues and deep muscles of the groin and inner abdominal wall and generally affects sports which involve kicking, twisting or turning. This injury can be particularly prevalent in hockey, rugby or football. Rest and refrain from your usual exercise for at least four weeks. For pain relief and to reduce tissue inflammation, take anti-inflammatory medication, such as ibuprofen. Physiotherapy is essential to ensure you are doing the correct exercises, which should incorporate core strengthening movements to focus on hip dysfunction and mobility exercise for the hip region. A last resort is surgery which has a high success rate. A recent study of athletes who had surgery for their sports hernia injury reported that 96% returned to their pre injury performance level.

How can you manage your health during recovery?

During recovery, it’s important to allow your body some exercise so that the affected area does not feel stiff, so visit your gym to practice the exercises outlined by your physiotherapist. If you have undergone surgery you will need to return gradually to exercise, so take it steady. Have a sports massage or consider a personal trainer when you are ready to start exercising gradually again.

Bone Fractures

These are caused by impact to the bone or by indirect blows in contact sports. The injury site will swell and bruise and movement will be painful. Hospital treatment will be required as a cast will often be needed and recovery time can take up to twelve weeks. However, some factors can speed up the process of recovery such as increasing the amount of protein in your diet, as bones require protein stores from other areas to heal the bone that is injured.
Suggested dietary additions and oils
In addition, increasing calories, vitamins and minerals in your diet may speed up the healing process. Specifically it’s important to ensure that you include high calcium foods to build bones, Vitamin C for creating collagen, Vitamin K for bone formation and zinc which rebuilds bone. If your diet alone does not include adequate vitamins then you could try a multivitamin supplement. Essential oils over the affected area may also aid recovery. These help bone repair and include fir, helichrysum and cypress.

Should I avoid exercise?

Exercise may speed up recovery if it is carried out sensibly as it will enhance the flow of nutrient replenishing blood to the site of the fracture and will improve good circulation, both of which aid fracture healing. Ensure that the exercises you do not put undue stress on the fracture site and take advice from a physiotherapist about introducing exercises to the fracture site once it has healed. During recovery, you can focus on areas of the body that are not affected by the injury, for example if you have a fracture in a leg or ankle bone, focus on upper body strengthening exercises. When the cast is removed go swimming and use a training aid, such as kickboard or a pullbuoy to take the strain off the injured body part.

Injuries such and fractures and sports hernias can, unfortunately, occur during exercise, but that doesn’t mean you have to embrace a sedentary lifestyle and not exercise during the recovery period. The exercise you do needs to be considered in relation to your specific injury, but exercise can certainly aid recovery and help to clear your mind too. Also focus on healthy eating and ensure the right amount of protein, vitamins and minerals in your recovery diet as they may just speed up the healing process.

Contributed by Jessica Walter



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