Nothing brings an athlete down faster both mentally and physically than a debilitating injury. Whether it’s the smallest pain or an injury that requires surgery, all competitors, young and old, will feel discouraged, frustrated and agitated. As a very competitive and active athlete, I can attest that nothing is more agonizing than an injury that prevents me from doing what I love to do most. Even as I write this I am now suffering from tendinitis in both knees and a strained shoulder muscle that is preventing me from training for my next triathlon. I wouldn’t go so far as to call myself an “expert” when it comes to treating injuries, but perhaps “experienced veteran” would be a more appropriate title for me.

So what can YOU do to ease the nagging pain for yourself or your loved ones? As I’m sure, many of you have heard the acronym RICE (Rest, Ice, Compression, Elevation), which many physicians will recommend for those treating sports-related injuries. We all have the ability to follow such guidelines for healing, but not everyone knows how to comfort themselves during recovery. So, I have some personal recommendations you can use to relieve pain and provide some much-needed relief and comfort to yourself or a loved one.

While resting the injured part of the body, one may find themselves in their favorite chair or sofa for an extended period of time, especially after surgery. It always makes a big difference to have the right pillow to maximize comfort while you rest. Not only does this reduce stress on your neck and head when lying down or sitting down, but more importantly, the pillow can be used to rest an injured arm (or leg), keeping it elevated and stationary. Elevation is important to reduce swelling in the injured area, which promotes faster healing. A soft bead pillow is an excellent choice for this, particularly in a cylindrical shape, which improves support for aches and pains behind the neck or in the lower back. A pillow with buckwheat or polystyrene is essential so that the pillow is malleable and flexible enough to conform to any part of the body.

Ice is also extremely important in reducing swelling and pain. I have also found the warm up and cool down process to be extremely relaxing and helps me get back moving faster. There are a few items you might find helpful for warming up and cooling down, including a warming/cooling balm, which is great for sports injuries, or a warming/cooling wrap. Especially after football games, when I was getting hit and bruised, nothing felt better and more relaxing than a warm/cooling balm on my sore muscles and a body wrap on my stiff shoulders and back.

I have also found that while elevating, icing, or resting in bed or on the couch, my feet get very cold and uncomfortable, so I always wear a very comfortable pair of socks. Bamboo socks have become my favorite because they are extremely comfortable and warm, yet provide exceptional breathability.

Another need that many do not consider or attribute to faster healing is the inclusion of water in your routine. I always recommend having an easy-to-use (preferably non-spillable) water bottle by my side when sitting on the couch, so I can maintain a steady intake of water for general nutrition or pain relievers. In addition, snacks are always a necessity when it comes to resting and healing, especially healthy snacks, since one is usually immobile and cannot exercise properly. Therefore, I recommend natural fruit chips, nut snacks and small cookies, avoiding processed foods with high amounts of sugar and fat, which do not aid healing.

Naturally, when one is confined to the sofa for long periods of time, one is bound to get bored. Therefore, it is always good to have an uplifting book, magazine or game to keep your brain stimulated. Personally, I prefer brain teasers like crossword puzzles, sudoku puzzles, or joke books to keep myself entertained and keep my spirits up.

Emotional support is just as important as physical support, so offering your time and services to a friend or loved one can be just as helpful as a gift. This can include running errands or small, simple tasks for someone who is injured, like taking out the trash or preparing a meal. Even the smallest daily tasks can add up and will reduce unnecessary stress for those disabled by injury. But, if you are not around to provide such services, then a gift of useful products that will help and stimulate the healing process is a great option. By following any of my recommendations, you or a loved one will likely feel much more comfortable and relieved during recovery from a sports injury or surgery. I wish you and your loved ones have more luck than me! Good luck!