He stumbled, hit or miscalculated, and it happened quickly: In popular sports, around two million Germans suffer a sports injury every year. These include broken bones or acute joint damage. But even chronic conditions like tennis elbow, heel spur, or runner’s knee often go unrecognized and untreated. The causes of this are usually injuries to the muscles, tendons or ligaments, for example due to recurrent overloading or incorrect loading. When it comes to pain, taking painkillers often seems like the only way out. However, this is not a good idea in the long run.
As a completely biological treatment method using the body’s own blood plasma, the so-called ACP therapy has been established in orthopedics and sports medicine for almost 15 years. ACP has been approved for professional sport since 2011 and is used by many Bundesliga clubs, e.g. B. in football, handball and volleyball as well as in skiing a recognized therapy module. But there are also many things that people who play sports can do for themselves to avoid injury or to get back in shape quickly after an injury. Read our 5 sports injury self-help tips here.
5 Self-Help Tips for Sports Injuries (Full Text Below)
1. Consult a doctor: Always have a sports injury checked out by a doctor. Natural methods such as ACP therapy have an analgesic and anti-inflammatory effect, so in many cases sports should soon be possible again. A doctor search is available at www.acp-therapie.de.
2. Be patient: Especially at the beginning of a training session, the body can get used to new loads by means of small, regular exercise units. So the fun doesn’t fall by the wayside if the movement is initially perceived as strenuous.
3. Varied training: Unilateral training without compensation can lead to overload and injury. Therefore, a combination of sports should be practiced that trains resistance, strength, mobility and coordination in equal parts.
4. Warm up and take breaks: Every exercise session should start with a warm-up routine. If an acute injury occurs, immediate measures under the PICK rule can help: Pput in, meis hang (but not directly, because it’s too cold), apply a compression (“Ccompression”) and the affected limb Hupstairs.
5. Eat mindfully: In addition to avoiding nicotine and alcohol, a balanced and conscious diet promotes health. Carbohydrate and protein intake play an important role, the amount of fat for amateur athletes, on the other hand, is less important.
1. See a doctor
No wonder, but the most important rule of all: even if “Dr. Google” clearly explains many complaints and is often available before the next appointment with the specialist, a doctor should immediately clarify sports injuries. Because only a doctor can make the correct diagnosis and recommend appropriate therapy. Many orthopedists and sports physicians use natural methods such as ACP therapy to treat symptoms caused by tendon injuries and acute sports injuries. The doctor search is available at www.acp-therapie.de. The effect of ACP can reduce pain and inflammation, so in many cases sports should soon be possible again.
If you are over 35 years old or have not played sports for a long time, you should see a doctor for a check-up before you start training, especially if you have pre-existing conditions such as lung, heart or joint conditions.
2. Be patient
A lot helps a lot, that’s often not true, and certainly not on the first day of training: if you don’t proceed cautiously, you risk overloading your muscles, tendons and ligaments. This is because these structures require more time to adapt than to develop their fitness. A permanently high and incorrect load can even be damaging to the cartilage and promote osteoarthritis in the long term. This is not a plea for excessive rest, as regular exercise is very healthy. However, small, regular exercise units help the body get used to the new loads, especially at the beginning of the training session. Also, avoid losing the fun if the movement is initially perceived as too strenuous.
3. Train in a varied way
If you’ve already found your favorite sport, consider yourself lucky because it lays the foundation for regular exercise. However, unilateral training in only one type of sport can have unpleasant consequences, such as overload and injury. If you want to be in good physical shape in every way, you should practice several sports with which you alternately train resistance, strength, flexibility and coordination. For example, the ideal is a combination of running, swimming and cycling, complemented by specific physical and strength training. Above all, good mobility and coordination can help prevent sports injuries.
4. Warm up and rest
A basic rule for all athletes is to warm up before each workout. This prepares the body for future stress and reduces the risk of injury. But even if your body feels really fit during training, you should always take even the smallest signs of overload, such as muscle cramps or minor strains, seriously, because pain is a clear warning sign. In the case of acute injuries, immediate measures according to the PECH rule can help, which means: Pput in, meis hang (but not directly, because it’s too cold), apply a compression (“Coppression”), as well as the affected limb Hupstairs. Minor injuries often heal quickly and without additional support. For serious injuries or chronic ailments, in addition to taping or functional training, ACP therapy can also be helpful in helping the body heal naturally.
5. Eat mindfully
Of course, a conscious and healthy lifestyle today includes giving up smoking and excessive alcohol consumption. A balanced diet is also important, and not just for athletes. Carbohydrates play an important role in supplying energy. However, the liver and muscles can only store them to a limited extent, so endurance athletes in particular should consume a large proportion with their daily diet, depending on the daily requirement and amount of physical activity. Information on the daily requirement is available, for example, from the German Society for Nutrition e. available. Sufficient protein intake is also essential, as protein is an important building block for muscles, bones, and connective tissue. In contrast to carbohydrates and proteins, the amount of fat plays a rather subordinate role for amateur athletes. The proportion should be around 20-30 percent of the total intake, ideally with a pattern of healthy fatty acids such as unsaturated fatty acids. Food supplements can usually be dispensed with if attention is paid to a balanced diet tailored to needs.
If injuries occur: promote pain control and regeneration
Despite all the preparations and precautions, unfortunately sports injuries are still the order of the day. Therefore, it is important that the body is given enough time to fully recover before intensive training can be resumed. You should also keep an eye on your current training status, especially when you return to sport.
ACP therapy can be used for a large number of painful ailments and conditions. dr Markus Klingenberg, a specialist in orthopedics and accident surgery, sports medicine, chirotherapy and emergency medicine at the Beta Clinic in Bonn, describes the course of treatment: “For PCA therapy, blood is drawn from a vein in the arm. the blood is obtained through a special separation process, which contains endogenous, regenerative and anti-inflammatory components. The natural and biological solution thus obtained is injected into the affected joint, muscle or tendon.” ACP therapy is 100 percent biological and also long-term compatible, since the active ingredients come exclusively from the body and nothing is added. The application is done on an outpatient basis in the doctor’s office and usually lasts between 15 and 30 minutes.
“It has long been known that the growth factors contained in our blood can positively influence healing processes,” says Klingenberg. “The healing and regeneration processes in the damaged joint are stimulated. This not only leads to a significant reduction in pain, but also to rapid regeneration and a lasting improvement in the function of the joint.” For a lasting result, three to five treatments should be performed at weekly intervals in consultation with the doctor. In addition to sports injuries, ACP is also used for conditions such as osteoarthritis and back problems, which also affect millions of Germans. Further information for patients and interested parties can be found at: www.acp-therapie.de.
 Techniker Krankenkasse, www.tk.de/techniker/magazin/sport/sport injury.de, date: June 11, 2021, last access: June 20, 2022.
 German Nutrition Society, www.dge.de, last access: 06/20/2022.
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Arthrex is a pioneer in arthroscopy and sports medicine, developing more than 1,000 innovative products and surgical procedures each year. With a focus on patient safety and outcomes, Arthrex is also a leader in orthobiology and arthroplasty, developing new ways to treat osteoarthritis.
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