In this article:

Here we will look at what you can do to help you recover and how to treat your injury.

Helping the recovery process

Stop exercising if you feel pain, regardless of whether it’s a new

injury or pain that’s lasted a while. Things that should be avoided immediately following a sports injury (typically for three days) are summarised by the acronym HARM:

  • Heat – for example, hot baths, saunas or heat
  • Alcohol – drinking alcohol can increase bleeding and swelling and slow down healing.
  • Running – or any other form of exercise which could cause further Continuing to exercise after an injury can also slow down recovery time.
  • Massage – which may increase bleeding and

On the other hand, the measures that you should consider taking can be remembered by another acronym, PRICE:

  • Protection – Ensure that the injured part of the body is protected from further injury.

Try to avoid any situations where you put further strain on the painful area. If you have sprained your ankle, for example, wear a shoe that will give the ankle more support. Some injuries such as an ankle sprain, will benefit from more support such as a support bandage or ankle tape. A pharmacist can also provide advice on treatment for you.

  • Rest – Allow the injury time to heal by giving the joint or muscle some rest for 2 to 3 days. When you can move the injured area without pain stopping you, try to keep moving so that you don’t become stiff in the joint or muscles.
  • Ice – Rather than applying any heat to the area, ice is preferred for the initial two- or three-days after injury.

Apply ice wrapped in a damp towel, immediately for 15 to 20 minutes, every two to three hours for the first two to three days to reduce the pain, inflammation and bruising.  Try not to let it touch your skin directly, because it could cause an ice burn. Don’t leave an ice pack on an injury while you’re asleep.

  • Compression – This will help to limit swelling in the first 2 days. Elasticated tubular bandages are generally available from pharmacies and a pharmacist can advise on the correct size.

Take care not to wrap bandages around the affected area too tightly or they may restrict blood flow. Remember to remove the bandage before going to bed. The advice is usually to remove the bandage after 2 days.

Elevation – to limits and reduce the swelling, keep the injured area raised and supported, for example, resting your injured leg or ankle on a chair, or wear a sling on your arm for a day or two.

Pain killers for strains, sprains and other sports injuries

For mild strains and sprains , paracetamol can help relieve pain, while non-steroidal anti-inflammatory drugs (NSAIDs) help relieve pain and have anti-inflammatory properties. Nurofen contains an NSAID called ibuprofen and is available in several forms including tablets, or gel, from pharmacies. Ibuprofen is recommended as the least likely NSAID to cause side effects.

Nurofen Joint & Back Pain Relief Max Strength 10% Gel is designed for rubbing onto the skin. It can be massaged onto the injured area until it is absorbed. The ibuprofen gets to work to relieve back pain, ease a strained or sprained muscle or other similar sports injury.

Preventing sports injuries

Regular exercise has many benefits for your body and your health. Most people only experience minor injuries such as strained muscles or the occasional blister.  To reduce the chances of injuring yourself during sports or other activities, make sure that you:

  • Warm up before
  • Exercise within your own
  • Increase exercise levels
  • Cool down and stretch after exercising.

When to see a doctor

In the case of serious injury, particularly to a bone, your head or a dislocation, seek immediate medical advice. You should also consider visiting your doctor if the pain is preventing you from carrying on with your sports or normal day-to-day activities.

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