Sports Injuries: Recovery and Concerns After a Bad Fall

Sports injuries and bruises?

In late March, while playing badminton with friends, I felt a catch in the groin area of my left thigh when my right foot stepped out to the front right.
There was a joint sound, and it was very painful, causing my leg to feel weak.
I went to the school nurse, who provided an ice pack.
The next day, I consulted a licensed chiropractor who said there was no bone injury.
However, even now, I occasionally experience a slight catch, for example, when getting up from a chair; I notice that I feel a catch and pain when I start walking, requiring me to take small, slow steps.
After walking for a while, there comes a moment when it loosens up, sometimes accompanied by a noticeable joint sound, and the pain subsides.
The process of feeling caught and painful until it loosens usually takes less than five minutes.

I have tried various movements and found that there is a specific angle that always causes pain: when sitting upright, if I try to bend my left foot outward while keeping the inner calf on the ground, my upper body tends to lean to the right.
If I don’t lean to the right, the pain increases with each attempt.
After researching, I am somewhat worried that a joint may be loose.
I would like to know if it will worsen if left untreated.
Can I expect it to fully recover (to the point where walking, running, jumping, and bending forward while sitting won't cause pain)?
The second concern is about a bruise on the upper part of my right calf, which I sustained when I bumped into a staircase yesterday.
The skin below the linear mark from the impact quickly became red and swollen.
After a few minutes, I was able to walk steadily.
The most swollen area is a hard lump about 10-15 cm below the impact site, with the hardest part being more lateral than the wound, roughly in line with the prominent tendon above the ankle.
After icing, the color improved, but it still looks quite raised.
When I started to touch it, it was painful, and light pressure on the hardest area elicited a sharp pain internally (unlike the more superficial pain near the bruise).
I am unsure if I can use topical arnica immediately, so I haven’t applied it yet.

Currently, the large area of bruising appears a bit grayer than the surrounding skin, with uneven patches of pink distributed over the tibia.
When sitting on the bed with my legs relaxed and straight, my right foot naturally angles inward, resembling an "in-toeing" position.
I would like to know how long it will take to heal.
If I walk normally without crutches but switch to a slower pace, will that place too much strain on the injured area? Or does normal movement not affect its recovery?
Thank you for your help.
I often feel very anxious and want to cry when I have injuries that seem more severe than usual, not because the pain is so intense that it brings tears, but rather because, after simple treatment, I can't help but think about the potential other impacts on the injured area and the uncertainty regarding recovery.
I would also like to know how I can stop being so preoccupied with it, as it affects my sleep and leads me to frequently test the injured area.
I really want to improve this situation.

Daitui kadao xiaotui zhuangdao, 10~19 year old female. Ask Date: 2022/06/19

Dr. Chen Bingze reply Surgery

Hello, it sounds like your left foot may have joint instability, and there could be a possibility of a ligament injury.
Further examination is recommended.
Your right foot seems to be more like a simple contusion.
Overall, I suggest you see a doctor nearby to have your left foot evaluated and determine if further tests are necessary.

Reply Date: 2022/06/19

More Info

It sounds like you are dealing with a complex situation involving multiple injuries sustained during your badminton game. Let's break down your concerns and provide some guidance on recovery and prevention of further injuries.

Understanding Your Injuries
1. Left Thigh and Hip Area: The sensation of "catching" or "locking" in your left thigh, accompanied by pain and a popping sound, suggests that there may be some underlying soft tissue injury, possibly involving ligaments or tendons around the hip joint. The fact that you experience relief after a few minutes of walking indicates that there might be some inflammation or tightness that eases with movement. It’s crucial to monitor this symptom closely. If left untreated, it could potentially lead to chronic instability or further injury, especially if you continue to engage in activities that stress the joint.

2. Right Shin Injury: The impact on your right shin, resulting in swelling and a hard lump, suggests a contusion or bruise. The presence of a hard area and pain upon pressure indicates that there may be some underlying hematoma or tissue damage. The discoloration and swelling are typical responses to trauma, and while ice treatment can help reduce swelling, it’s important to keep an eye on the hardness of the lump. If it persists or worsens, further evaluation may be necessary to rule out more serious injuries, such as fractures or deep tissue damage.

Recovery Expectations
- Left Thigh Injury: Recovery can vary significantly based on the severity of the injury. If it is indeed a soft tissue injury, with appropriate rest, physical therapy, and gradual return to activity, you can expect improvement over weeks to months. Engaging in gentle stretching and strengthening exercises under the guidance of a physical therapist can help restore function and stability. It’s essential to avoid movements that provoke pain until you have regained strength and flexibility.

- Right Shin Injury: Contusions typically heal within a few weeks, but the timeline can vary based on the severity of the injury. Continuing to walk slowly and gently is advisable, as it promotes circulation and healing. However, if you experience significant pain or if the swelling does not subside, you should consult a healthcare professional for further assessment.

Prevention of Future Injuries
To prevent re-injury or new injuries, consider the following strategies:
1. Strengthening and Flexibility: Engage in a regular program of strength training and flexibility exercises focusing on the muscles around your hips, thighs, and shins. This will help stabilize the joints and improve overall function.

2. Proper Warm-Up: Always warm up before engaging in sports or physical activities. This can include dynamic stretching and light aerobic exercises to prepare your muscles and joints for the activity.

3. Listen to Your Body: Pay attention to pain signals. If a movement causes pain, stop and assess the situation. Pushing through pain can lead to more severe injuries.

4. Gradual Return to Activity: After an injury, gradually increase the intensity and duration of your activities. Avoid jumping back into high-intensity sports until you are fully recovered.

Managing Anxiety and Fear of Re-Injury
It’s common to feel anxious after experiencing an injury, especially if it impacts your daily life and activities. Here are some strategies to help manage your concerns:
- Education: Understanding your injury and the recovery process can alleviate fears. Consult with healthcare professionals to get clear information about your condition.

- Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing, or yoga can help reduce anxiety and improve your mental well-being.

- Focus on Progress: Keep a journal of your recovery progress. Celebrate small victories, such as improved mobility or reduced pain, to help shift your focus from fear to recovery.

- Seek Support: Talk to friends, family, or a mental health professional about your feelings. Sometimes, sharing your concerns can provide relief.

In conclusion, while your injuries may take time to heal, with proper care and attention, you can expect to recover and return to your activities. Always consult with a healthcare professional for personalized advice and treatment options tailored to your specific situation.

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