Nine Home Remedies For Sports Injuries


In more than one instance, we would end up hurting our body while playing a sport or exercising. And while most of us resort to painkillers and other antibiotics to treat these injuries, there are other effective ways in which they can be handled at home itself.

Sports Injuries

Given below are some of the most common home remedies often prescribed for a variety of sports injuries.

Effective Home Remedies For Sports Injuries

Drink Plenty Of Water

Drinking water at regular intervals throughout the day can help treat side stitches and muscle cramps. Cinnamon can also help treat muscle cramps by improving the blood circulation to the injured site. Therefore, make it a point to have a cinnamon filled breakfast in the mornings.You can also opt to add some low fat milk and flax seeds to your breakfast in order to replenish the electrolyte levels and improve digestion respectively.

Drink Plenty Of Water

Apply Hot And Cold Compresses

Bruises are synonymous with sports and exercises. And the best way to treat/control this sporting injury is to tend to it immediately before the injured area darkens. Start by applying an ice pack (a pack of frozen peas or some ice cubes wrapped in a towel would also do fine) on the bruise for about half an hour.

This would reduce the swelling and discoloration to an extent. The bruised site needs to be kept elevated for almost a day after the injury in order to quicken the healing process. After the first two days of applying ice packs to the injured site and keeping it elevated, start applying a warm towel or washcloth on the bruise for about 15 minutes at least thrice every day.The warmth of the towel would increase blood circulation in the injured site and make it easier for the skin to reabsorb new blood cells, which would in turn reduce the discoloration caused by the injury quickly and effectively.

Apply Hot And Cold Compresses

Apply Petroleum Jelly 

The unfortunate thing about a blister is that you will have to wait it out! Nevertheless, there are certain ways in which you can curb it from growing or rupturing. Applying a little bit of petroleum jelly on the blister would help limit the friction applied on the surrounding tissues. You can also opt to dab a small amount of calendula ointment on the blister and then cover it with a dry bandage.

This would reduce the pain and swelling to an extent and promote quick healing. You can also start by washing the blister with warm water and an antibacterial soap. Next, place an ice pack over the blister for 10 minutes or so to reduce the discomfort, pain and swelling. In case, the blister ruptures, wash the area with warm water immediately and cover the blister with an adhesive bandage to prevent the infection from spreading.

Petroleum Jelly

Do Yoga

Lower back pain happens to be a very common sporting injury (common among runners, cyclers and golfers etc.), which unfortunately does not go away with medications. The best home remedy for this injury is therefore yoga.Recent studies have established that practicing different yoga poses for at least an hour every day can reduce your chances of getting lower back pain. These yoga poses can also work on an existing back injury and help relieve the pain and discomfort caused by the same.


Use White Vinegar

Swimmer’s Ear is said to occur when the pH balance in the ear is disturbed owing to too much moisture and too little ear wax in the ear canal. This imbalance in the pH levels would make the ear a potential breeding ground for bacteria which would in turn cause this popular sporting injury.The best way to thwart swimmer’s ears is to apply 0.25 milliliters of white vinegar at body temperature to the ear canals. You can use a dropper to administer the white vinegar. Alternatively, you can opt for alcohol as well. Follow this remedy at least twice every day for 2-3 days to get relief from the condition and its symptoms.

White Vinegar

Do Stretches 

Stiff joints are very common sports injuries and can cause extreme pain if not taken care of properly. Keeping the joints and muscles active by regular exercises is the only way you can prevent these kinds of injuries from setting in. Opt for a wide range of stretching exercises that would target all the joints and muscles in your body, and keep them healthy, strong and limber for longer periods.


Opt For Acupuncture

A common sporting injury, Runner’s Knee can be effectively treated at home with the help of acupuncture treatment. The procedure would involve sticking very fine needles into certain nerve endings in your body in order to curb the condition and its side effects. In the case of runner’s knee, acupuncture can help trigger the release of excess feel-good hormones like endorphins, serotonin and cortisol etc. into the bloodstream.These hormones would in turn aid in reducing the pain and inflammation experienced at the site of the injury. Make sure you get the treatment done by a qualified practitioner though as improper treatment can prove to be fatal for your health.


Soak In Baking Soda Solution

Technically speaking, heat rash cannot be classified as a form of a sports injury. However, with countless numbers of sportsperson complaining about the condition, we feel it deserves a place here. Heat rash is quite common in the summer season and is triggered by excessive sweating.

The extremely prickly, itchy and irritating condition can be handled properly with a few simple tricks. Accordingly, applying cold talcum powder above the rash can reduce the itching and irritation to an extent. You can also use cold compresses to reduce the itching.However, make sure you dry the area immediately afterwards. An alternate solution involves soaking in a bathtub filled with lukewarm water and ground oatmeal powder or baking soda. This would effectively reduce the itching and irritation caused by the heat rash.

Baking Soda

Use Sunscreen Lotions

Playing under the sun can cause sunburns in certain cases. The best way to avoid this is to opt for sunscreen lotions, preferably ones that contain SPF factors of 30 or above. Applying a good amount of sunscreen lotion on  your body before stepping out can effectively treat sun burns and prevent recurrences as well.

Sunscreen Lotions