What are the ways to manage injuries picked while playing? What are the ideal diet plans for such sports as weightlifting and cricket? Our panel of experts answer readers’ queries.

Q: Lately, while batting in a cricket match, I misjudged a quick delivery and got hit in the ribs. The sharp pain couldn’t let me continue the game. I was rushed to hospital where I was told that no fracture was found, and that the pain would vanish in a few hours. It’s been over a month but the pain hasn’t decreased. Please suggest which specialist doctor I should visit. Thank you. – Mubin Ahmed

A: You should consult a thoracic surgeon regarding this injury. You could have injured costal cartilage which is a piece of cartilage that connects the breast bone with the ribs. These costal cartilages do not show up on x-rays. Therefore, their injury is not seen on a chest x-ray.

A fractured costal cartilage will take a long time to heal and continue to cause pain until it’s completely healed. Treatment should be rest for 6 to 8 weeks and analgesics.

Dr. Syed Mahmood Ul Haq

FRCS

Head of Department, Assistant Professor | Department of Thoracic Surgery

Liaquat National Hospital & Medical College

Q: I suffered a knee injury while fielding in a cricket match. I want to consult a sports injuries specialist. Can you please suggest me one in Karachi? – Abdul Hafeez

A: Dear reader, a knee injury in cricket is a common problem which varies from simple sprain to complex ligament injuries inside the knee. Sudden twisting and aggressive movement of knee results in injuries of soft structures inside the knee. Initial management is rest which relieves pain and swelling. If you are not able to regain full function after a month then it is recommended that you hold extreme activity and get proper evaluation of your knee by a sports medicine specialist who advises complete examination of your joint and some radiological investigations.

Dr. Muhammad Sufyan

FCPS (Ortho) AO Fellow (Germany), Sports Medicine Fellowship (Singapore)

Assistant Professor | Department of Orthopaedic Surgery

Liaquat National Hospital & Medical College

Q: I go to gym regularly, and do some weight-lifting. Somebody said that I must take protein food supplements available in the market in order to develop my arm and thigh muscles. Please advise if it is safe to take these supplements? –Fayyaz Ali

A: Thank you for your question. Going to gym, lifting weights and building up one’s muscles is fantastic, but doing it the natural way is the most desired approach.

Muscles are made up of proteins. Increased protein intake is beneficial while one is weight-lifting and building up one’s muscles. Dietary proteins should be preferred over protein supplements available in the market, as dietary proteins are natural and also contain important minerals and vitamins which positively impact overall health and well-being. Egg white, low-fat milk, red meat, cottage cheese, low-fat Greek yogurt, beans, lentils, some nuts, and vegetables like broccoli and spinach are good sources of dietary proteins.

Protein supplements may be taken to increase daily protein intake. Buy only original and reputed brands. Avoid illegal products available in the market. Always study the product label, and try to buy supplements without additives, chiefly sugar. Take recommended doses only. Do not exceed the daily recommended protein intake, as excess proteins can have adverse impact on the kidneys.

Protein intake should be distributed over the day. The best time is before or after gym training. In short, protein supplements, if wisely selected and adequately taken, are safe for addition to dietary proteins in order to help build one’s muscles. All the best!

Dr. Ali Asghar

MRCP (UK), FACE (USA) Fellowship in Diabetes & Endocrinology

Assistant Professor | Department of Diabetes, Endocrinology and Metabolism

Liaquat National Hospital & Medical College

Q: I play cricket regularly, and my team participates in first-class matches. I want to have a proper and balanced diet plan to keep me fit. I need your expert opinion. Thanks. –Tauseef Ali

A: Cricket is a game which requires both fitness and concentration. It’s important to follow a well-structured nutrition programme that will not only keep you fit but also help intensify your concentration during a match.

Nutrition strategy is individualised and is based on body size, body composition, and your position in team and on training sessions. Talking in general, your diet plan involves eating regularly and consciously throughout the day. Carbohydrates in your diet help with slow release of energy. Protein will help in your muscles growth. Fruit and vegetables will give you valuable vitamins and antioxidants. While playing cricket your body must be properly hydrated too. Eating the right kind of food can take your performance to a different level.

A good diet plan is necessary for you to be in shape and improve your performance in a match. For this, consult a dietitian who will let you know what you should eat before, during and after a match and help you modify your daily diet according to your body requirements.

Ms. Munazza Haq

Chief Dietitian

Liaquat National Hospital & Medical College