Let's take a look at things we can do to prevent an injury and how to treat one if it does happen.
Not all injuries can be prevented but you can reduce your risk by following these simple guidelines before exercising:
Remember, children are most at risk of developing an overuse injury. This is because their bodies are still growing, which can make their bones, muscles and joints unstable and more vulnerable to damage.
If you suffer a severe injury during any sporting activity, such as:
you must go to your nearest accident and emergency (A&E) department as soon as possible.
If the injury does not require immediate medical attention but causes severe pain, swelling or numbness, or if you cannot place any weight on the affected area, arrange a consultation with your GP or Physiotherapist as soon as possible.
First things first - Rest!
To relieve symptoms of pain and swelling you may consider using simple OTC (over the counter) medications.
Medical research has shown that pure painkillers containing paracetamol deal with acute pain extremely effectively. For best effect in the first 24-48 hours, take in quantities as recommended on the box.
In recent years research has shown that anti inflammatory tablets, such as those containing ibuprofen, actually slow down early natural healing immediately post injury.
Anti-inflammatories interfere with the body’s own natural healing process and so are better left until healing has become established, some 3 days post injury. At this point they are most beneficial. There is anecdotal evidence that homeopathic remedies (arnica, aloe vera) applied locally can soothe injury and may be beneficial.
There are movement techniques to help improve the pain and stiffness in joints, such as:
Muscles are meant to be shock absorbers, protecting joint surfaces from excessive loading or impact. Ultimately, they keep the surfaces of the joint healthy and functioning well for life.
Pilates can be a perfect choice for joint rehabilitation exercise as it is low impact. See here for more information about our Physio led Pilates classes .
If you are currently suffering a debilitating muscle strain or ache that has progressed beyond the 72 hour period and want quick, effective treatment then we can help.