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1. A Recovery
Guide For
Injured
AthletesBy Harmony Medicine

2. T A B L E O F C O N T E N T S
Introduction page 1
What to Do Right After the Injury page 2
A Nutrition Plan for an injured Athlete page 8
Exercises for an Injured Athlete page 15
Coping with the Psychological Effects of an Injury page 20
Treating Injuries Using Prolotherapy page 27

3. Introduction
Experiencing an injury as an athlete can be crippling. Beyond just the physical
pain, the inability to do what you love evokes a flood of emotions. Whether
you run marathons, shoot hoops or catch game-winning passes, the passion
you have for the sport is palpable - and you want nothing to take that from
you. So when an injury strikes, it can seem like it’s game over.
But as former major league baseball player Yogi Berra said, “It ain’t over till
it’s over.” If you have breath in your lungs and blood pumping through your
veins, you can still make a comeback. In this guide, we want to give you the
resources you need to make a quick and healthy recovery. No, it’s not always
easy and it might not be quick, but active recovery is key to returning to the
sport you love. Your ability to overcome the challenges and get back in the
game will ignite hope in all who watch on. But it begins with you.
Let’s get started.
p1

4. C H A P T E R 1 :
What To Do Right After
The Injury
After an injury, experts recommend using R.I.C.E. This is a tried and true
method that has been used by multitudes of injured athletes over the years.
By following R.I.C.E, you can relieve pain and swelling while simultaneously
promoting healing.
p2

5. Rest
The first step in R.I.C.E is rest. This
is essential for a quick and speedy
recovery. If you try to ignore the
pain and continue exerting
pressure on your injury, you risk
exasperating the problem. Instead
of acting as if nothing’s wrong,
when pain sets in, stop what you
are doing and rest.
p3

6. Ice
Ice can be instrumental in the healing process. If you are experiencing pain,
apply an ice pack for 15 minutes (any longer and it can freeze the skin). This
will help reduce internal bleeding and swelling.
p4

7. Compression
Compression should be applied simultaneously to ice. This helps
minimize swelling. Just don’t apply so much pressure that you restrict
blood flow completely. As an added tip, you can dip the compression rag
into cold water for a nice cooling effect. Feel free to wear compression
clothing throughout the day to promote healthy healing.
p5

8. Elevation
Finally, you need to elevate the injured area above the heart. This decreases
the chance of “pooling blood” and helps remove the pain caused by blood
pumping through the injured area.
p6

9. The R.I.C.E method is best for soft tissue injuries, such as sprains, muscle pulls
and tears. If you have a more serious injury, consult a medical professional to
determine the best solution for you.
p7

10. C H A P T E R 2 :
A Nutrition Plan for an
Injured Athlete
After having just gone through an injury, you need to make sure you are filling your diet with
nutritious foods, giving you the vitamins and nutrition you need to recover as quickly as
possible. Furthermore, falling off the nutrition bandwagon can lead to weight gain, making it
difficult to get back on track. It’s easy to want to continue eating the same portions as when you
exercised daily, but it’s important to adjust to your new activity levels.
This overhaul of your entire diet can be challenging, and the problem is made worse when you
have friends and family offering you cookies, cakes and other pastries to soothe the pain. But as
hard as it will be to do so, you must resist.
To enhance the healing process, you need to eat healthy foods. This includes foods that provide
energy balance, whole foods, and avoiding high volumes of simple sugars and dietary fats.
Look for foods with the following nutrients:
p8

11. Carbohydrates
Carbs are your fuel. They help
keep you going, so you can use
the protein you consume to
repair damaged muscle. If you
don’t consume enough carbs,
your body will begin using
protein for fuel, which will
interfere with the healing
process. Foods rich in good
carbs include grains, fruits and
vegetables.
p9

12. Protein
Protein is a muscle repair superhero
and a staple of any athlete’s diet.
This natural nutrient breaks down
into amino acids, which promote
healing. Try to get 20 to 30 grams of
protein at each snack or meal.
Protein can be found in foods, such
as red meats, poultry, seafood and
eggs. If you’re on the go, a protein
shake is convenient and delicious!
p10

13. Plant and Fish Oils
The fats found in plants, such as peanut
butter, canola butter and olive have an
anti-inflammatory effect. This also goes for
omega-3 fish oils. Two or three fish meals a
week is perfect for boosting your overall
health. Just make sure to steer clear of
foods containing omega-6, which can
actually make matters worse.
p11

14. Vitamins and Minerals
Vitamins and minerals can be
exceptional sidekicks in helping your
body heal. Sometimes athletes fail to eat
enough red meats, reducing their iron
intake. If you are low on iron, your
doctor will prescribe an iron
supplement. And to get your daily dose
of vitamins, make sure to eat plenty of
fruits and vegetables.
p12

15. Herbs, Spices and
Botanicals
Other excellent foods that
promote healing include garlic,
cocoa, green tea and a variety
of other plant foods. By taking
these herbs, spices and
botanicals on a daily basis, you
will increase your chances of
experiencing a successful
recovery.
p13

16. Injuries are an unavoidable part of athletics,
but eating healthy food, rather than sweets and
greasy fast food, will help you leaps and bounds
in the healing process. So be sure to have a
friend pick up some tasty, nutritious foods at
your local grocery store as soon as possible.
p14

17. C H A P T E R 3 :
Exercises for an Injured
Athlete
In addition to eating healthy foods, it’s important to continue exercising.
Active recovery might sound paradoxical, but it’s key to fueling your muscles
and tendons to repair themselves. You shouldn’t perform these exercises
right after an injury, so consult with a medical professional to ensure you are
healthy enough to begin Also, keep in mind that various exercises are used for
different types of injuries. The following are a list of common athletic injuries
and the proper exercises for treating each one.
p15

18. I N J U R Y :
Runner’s Knee
Exercise: Lateral Side Steps
Directions: You will need a step for this particular exercise. Stand with your
body lateral to the step. Put one foot on the step and leave enough room for
the other foot to land. Lift your other foot onto the step, then come back
down.
p16

19. I N J U R Y :
Stress Fracture
Exercise: Water Running
Directions: When performing this exercise, it’s important to stand vertical in
the water. Don’t lean forward with your chest. Once you are properly
positioned in the water, simply begin running as if you were on land, with
arms pumping like pistons.
p17

20. I N J U R Y :
Achilles Tendinitis
Exercise: Eccentric Heel Drops
Directions: This exercise requires a step as well. Begin with your heels off the
back with only the forefoot on the step. Stand with one leg on tip toes and
slowly lower your lower heel behind the step. Then, place the foot back on
the step and repeat the process.
p18

21. I N J U R Y :
Hamstring Issues
Exercise: Standing Knee Flexion
Directions: Stand on one leg. Then, bend the other one, using gravity as
resistance. Try for 3 sets of 10 repetitions.
p19

22. C H A P T E R 4 :
Coping with the
Psychological Effects of
an Injury
It's essential to approach treatment holistically to experience an optimal
recovery. This is because injuries are not just painful physically but can also
do a number on your emotional and mental state. We all know how easy it
can be easy to drift into depression during trying times. But instead of sulking
in negativity, which can affect gameday performance, even after recovery, use
these tips to keep yourself grounded and headed down the path to healing.
p20

23. Allow yourself time
to grieve
Feelings are an essential part of the
healing process. As much as you may
want to act tough, you need to give
yourself time to grieve. Holding your
feelings in is not only a waste of time,
but can also be harmful to your
recovery.
p21

24. Stop thinking “what if?”
Many times when something bad happens,
it’s easy to drift into “what ifs.” You can start
to think about what could've been and why
this had to happen. But this is not helpful.
You can’t change the past. After you take
some time to grieve, it’s time to deal with
the reality and make the most of what you
have now.
p22

25. Set new, realistic goals
Now that you have an injury, you need to start setting new goals. So if you
were thinking in terms of meters, it’s time to start thinking in terms of
millimeters. Let yourself begin regaining strength, and celebrate the little
victories. Set your old goals aside until you have fully regained your strength.
p23

26. Stay Positive
Negativity is the enemy. As bad as your situation may be, staying down about
it will only make things worse. To keep pressing on, you must remain positive.
You’ve come too far to give in to adversity now.
p24

27. Take an active part in
your healing
When dealing with an injury, you need
to work as hard in your rehab as you
did in your training. Follow your
medical professional’s directions
exactly and refuse to cut corners.
p25

28. When you’ve been injured, it can be tempting to
sink into self pity. But what happened
happened. The question now is “what are you
going to do about it?” Just remember what
professional basketball player Michael Jordan
said,“Obstacles don’t have to stop you. If you
run into a wall, don’t turn around and give up.
Figure out how to climb it, go through it, or
work around it.”
p26

29. C H A P T E R 5 :
Treating Injuries Using
Prolotherapy
If you don’t want to endure the complications of surgery or depend on
medication after an injury, there is an alternative solution. It’s called
prolotherapy. In addition to exercise and nutrition, prolotherapy has been
shown to help in the healing of ligaments and tendons.
p27

30. What is prolotherapy?
Prolotherapy is a nonsurgical procedure that
involves a series of injections designed to produce a
natural healing response in injured tissue. The goals
of prolotherapy are to enhance function, increase
strength, reduce pain and decrease stiffness. This
therapy doesn’t act as a nutrient, but instead
stimulates the body’s natural ability to repair itself.
Through multiple treatments, your body should see
tissue growth and restored strength to the injured
area quicker than it would alone.
p28

31. Is Prolotherapy
Right for Me?
Prolotherapy is used to treat
various types of injuries,
including athletic injuries;
chronic tendonitis, muscle
tension; low back pain;
partially torn tendons;
ligaments or cartilage,
fibromyalgia and more. If
you have experienced any of
these injuries, talk with a
medical professional to find
out if prolotherapy is right
for you.
p29

32. Harmony Medicine Can Help
Harmony Medicine has a team of experienced medical professionals who
have helped several athletes gain back their strength and make a full
recovery. Our holistic approach to pain treatment ensures that you are fully
cared for to become the healthiest you possible.
Give us a call today at (615) 377-7765 to learn
more about our prolotherapy services.
p30

33. Sources:
http://www.myunionhospital.org/unionhospital/index.php/sports-medicine-injury-tips
http://www.crossfitinvictus.com/blog/coping-with-injury-the-psychology-of-being-sidelined/
http://www.momsteam.com/nutrition/injured-athletes-nutrition-tips-hasten-healing
http://www.ncaa.org/health-and-safety/nutrition-and-performance/nutrition-and-injured-athlete
http://www.caringmedical.com/prolotherapy/
http://en.wikipedia.org/wiki/Prolotherapy
http://www.ironman.com/triathlon-news/articles/2013/01/nutrition-for-injury.aspx#axzz3KsOy2nr1
http://www.runnersworld.com/health/big-7-body-breakdowns?page=single
http://www.ncaa.org/health-and-safety/nutrition-and-performance/nutrition-and-injured-athlete