Back to Training Tips Part 2

View part 1

Most people are looking forward to getting back to training and exercise, which is great and sports can be a wonderful way to keep fit. It is important to know how to prevent and treat minor sports injuries and when to seek medical advice.

Minor sports injuries can range from anything such as bruising and muscle pains to strains and sprains. They can be caused by direct contact, awkward movements of the muscles/joints and overuse or overtraining. 

Some of these minor injuries such as sprains and strains can be treated initially using the “PRICE” protocol. This is most important within the first 48-72 hours after injury.

  • PROTECT the injured area from any more damage by using supports where appropriate
  • REST the injured area, avoiding exercise and reducing physical activity
  • ICE the area to bring down any swelling and help reduce pain. The area should be iced for roughly 10 minutes every few hours (Do not forget to wrap the ice pack in a towel to avoid direct contact with the skin)
  • COMPRESS use a compression bandage on the area, this will reduce swelling and help with recovery (Do not wear these in bed or while you sleep as they can be uncomfortable and may become too tight)
  • ELEVATE keep the injury raised up above heart level where possible, use pillows to prop it up this will help to decrease the swelling, in turn relieving some pain

    These injuries can also be prevented if you prepare yourself for exercise by:

  • Wearing correct footwear 
  • Easing yourself back into exercise/training
  • Doing correct warm up and warm down exercises
  • Allowing any injuries to fully heal before returning to exercise

    Sometimes these injuries can be more serious, and it is important that if you have severe pain, swelling or bruising that you should see a healthcare professional such as a GP or Physiotherapist. 

    For more information about sports injuries click here ( )

    View part 3