Primary treatment for soft tissue injuries is RICE (rest, ice, compression and elevation).
If more severe see your GP.
Remember returning back to your sport too soon can increase your risk of re-injury or developing a chronic problem.
How to minimise injury is a million dollar question? We already know the following:
A “recovery” or “rest day” is the time when the body adapts to the stress of exercise, it allows the body to replenish energy stores and repair damaged tissue (muscle breakdown). It depends on many factors to determine how often and how long it should be.
What an athlete considers as rest time is actually the time in which the body build new structures and support systems as part of the adaptation process. Sure you want your body to do the best work it can, therefore what you give the body (through food), can determine the quality of the work that the body will do for you. The principles therefore would be to eat quality, fresh food with lots of whole grains, fruits, vegetables, lean meat and dairy and keep to a regular schedule of eating. Still concentrate on adequate water intake. Now is sure not the time to give in to binge eating or junk food. A small treat here and there is not a sin, but what they say: Junk in, junk out.
Consume enough energy in the form of carbohydrate before and during a strength training session to fuel the training. Also consume a good quality protein (containing 20-25 gram of protein) with a source of carbohydrates within 30-60 minutes after a strength training session to maximise muscle protein synthesis.
A supplement is useful if the athlete cannot include certain foods or food groups in their diet for reasons such as allergies, intolerances etc. However, they are not essential. Sports supplements such as shakes, recovery drinks, gels, bars etc. are often more convenient for the athlete when used correctly, however even these are not always necessary.
Yes, this is certainly possible. An athlete is more likely to achieve this by eating a diet that is balanced (and does not cut out food groups) and by being organised. Relying on convenience foods or skipping meals and snacks will make it more difficult to meet nutritional requirements.
