Friday, 24 August 2018

The benefits of sports and exercise far outweigh the risks

however from time to time accidents do occur.

What causes sports injuries
sports injuries can be because of:but occasionally injuries do happen.

What causes sports injuries
Sports injuries can be caused by:

an accident – such as a fall or heavy blow
not warming up properly before exercising
using inappropriate equipment or poor technique
pushing yourself too hard
Almost any part of the body can be injured, including the muscles, bones, joints and connective tissues (tendons and ligaments). The ankles and knees are particularly prone to injury.

What to do if you have an injury
If you've injured yourself, you may have immediate pain, tenderness, swelling, bruising, and restricted movement or stiffness in the affected area. Sometimes, these symptoms may only be noticeable several hours after exercising or playing sports.

Stop exercising if you feel pain, regardless of whether your injury happened suddenly or you’ve had the pain for a while. Continuing to exercise while injured may cause further damage and slow your recovery.

If you have a minor injury, you don't usually need to see a doctor and can look after yourself at home. However, you may want to visit your GP or local NHS walk-in centre for advice or if your symptoms don't get better over time. Find your nearest walk-in centre.

If you have a severe injury, such as a broken bone, dislocation or severe head injury, go to your nearest accident and emergency (A&E) department as soon as possible.

Treating a sports injury
You can usually treat common minor injuries yourself by:

resting the affected part of the body for the first 48-72 hours to prevent further damage
regularly applying an ice pack to the affected area during the first 48-72 hours to reduce swelling
using over-the-counter painkillers, such as paracetamol or ibuprofen, to relieve pain
If your symptoms are severe or don't improve within a few days or weeks, your GP may be able to refer you for specialist treatment and support, such as physiotherapy.

Serious injuries will occasionally require a procedure or operation to align misplaced bones, fix broken bones, or repair torn ligaments.

Depending on the type of injury, it can take a few weeks or months to make a full recovery. While recovering, it's important not to do too much too soon – aim to increase your level of activity gradually over time.

Preventing sports injuries
You can reduce your risk of getting injured by:

warming up properly before exercise – read more about how to warm up before exercise and how to cool down after exercise
not pushing your body beyond your current fitness level
using the right equipment – for example, wearing running shoes for running, shin guards for football, and a gum shield for rugby
receiving coaching to learn correct techniques
When starting a new sport or activity, get advice and training from a qualified fitness trainer or sports coach.
Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home without seeing a GP.

Check if you have a sprain or strain
It's likely to be a sprain or strain if:

you have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back
the injured area is swollen or bruised
you can't put weight on the injury or use it normally
you have muscle spasms or cramping – where your muscles painfully tighten on their own
Is it a sprain or a strain?
How to treat sprains and strains yourself
For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

Rest – stop any exercise or activities and try not to put any weight on the injury.
Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
Compression – wrap a bandage around the injury to support it.
Elevate – keep it raised on a pillow as much as possible.
To help prevent swelling, try to avoid heat – such as hot baths and heat packs – alcohol and massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle doesn't become stiff.

RICE therapy
Play Video
Media last reviewed: 20/03/2018

Media review due: 20/03/2020

A pharmacist can help with sprains and strains
Speak to a pharmacist about the best treatment for you. They might suggest tablets, or a cream or gel you rub on the skin.

Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling. However, you shouldn't take ibuprofen for 48 hours after your injury as it may slow down healing.

Find a pharmacy

How long it takes for a sprain or strain to heal
After 2 weeks, most sprains and strains will feel better. Avoid strenuous exercise such as running for up to 8 weeks, as there's a risk of further damage.

Severe sprains and strains can take months to get back to normal.

You can't always prevent sprains and strains
Sprains and strains happen when you overstretch or twist a muscle. Not warming up before exercising, tired muscles and playing sport are common causes.

Go to a minor injuries unit if:
the injury isn't feeling any better after treating it yourself
the pain or swelling is getting worse
Find a minor injuries unit

See a GP if:
you also have a very high temperature or feel hot and shivery
These could be signs of an infection.

Treatment at a minor injuries unit
You may be given self-care advice or prescribed a stronger painkiller.

If you need an X-ray it might be possible to have one at the unit or you may be referred to hospital.

Physiotherapy for sprains and strains
If you have a sprain or strain that's taking longer than usual to get better, your GP may be able to refer you to a physiotherapist.

Physiotherapy from the NHS might not be available everywhere and waiting times can be long. You can also get it privately.

Find a physiotherapist

Go to A&E or call 999 if:
you heard a crack when you had your injury
the injured body part has changed shape
the injury is numb, discoloured or cold to touch
You may have broken a bone and will need an X-ray.

Page last reviewed: 12/01/2018
Next review due: 12/01/2021

Call 111
If you can't speak to your GP and don't know what to do next.


an accident – together with a fall or heavy blow
now not warming up well before exercise
the use of beside the point equipment or terrible approach
pushing your self too hard
nearly any a part of the body may be injured, such as the muscular tissues, bones, joints and connective tissues (tendons and ligaments). The ankles and knees are mainly susceptible to harm.

What to do if you have an harm
in case you've injured yourself, you could have on the spot ache, tenderness, swelling, bruising, and confined movement or stiffness in the affected place. from time to time, those signs and symptoms may handiest be sizeable several hours after workout or gambling sports activities.

stop workout in case you feel pain, irrespective of whether your injury happened unexpectedly otherwise you’ve had the pain for a while. persevering with to exercise at the same time as injured may purpose similarly harm and sluggish your restoration.

when you have a minor harm, you do not normally need to peer a doctor and may appearance after your self at domestic. however, you may want to visit your GP or nearby NHS stroll-in centre for recommendation or in case your signs and symptoms do not get higher through the years. find your nearest stroll-in centre.

when you have a excessive injury, which include a broken bone, dislocation or severe head injury, visit your nearest coincidence and emergency (A&E) branch as quickly as feasible.

Treating a sports damage
you may usually treat common minor injuries your self with the aid of:

resting the affected a part of the body for the primary forty eight-seventy two hours to prevent further harm
often applying an ice % to the affected place at some stage in the first forty eight-72 hours to reduce swelling
the usage of over the counter painkillers, inclusive of paracetamol or ibuprofen, to alleviate pain
in case your symptoms are excessive or do not enhance inside some days or even weeks, your GP can be capable of refer you for expert treatment and help, together with physiotherapy.

serious injuries will on occasion require a manner or operation to align out of place bones, fix damaged bones, or repair torn ligaments.

relying on the form of damage, it may take a few weeks or months to make a complete recovery. even as improving, it's essential no longer to do too much too soon – goal to growth your level of activity gradually over time.

stopping sports activities injuries
you could lessen your risk of having injured by way of:

warming up nicely earlier than exercise – examine extra approximately a way to warm up before exercise and how to cool down after exercise
no longer pushing your frame past your contemporary fitness level
the usage of the proper gadget – for instance, carrying going for walks shoes for going for walks, shin guards for football, and a gum protect for rugby
receiving coaching to learn accurate strategies
whilst beginning a brand new game or hobby, get recommendation and education from a qualified fitness teacher or sports teach.
Sprains and lines are not unusual injuries affecting the muscular tissues and ligaments. maximum may be dealt with at home without seeing a GP.

check when you have a sprain or pressure
it is probable to be a sprain or strain if:

you have got ache, tenderness or weakness – often round your ankle, foot, wrist, thumb, knee, leg or again
the injured region is swollen or bruised
you can't placed weight on the harm or use it usually
you have got muscle spasms or cramping – wherein your muscular tissues painfully tighten on their very own
Is it a sprain or a stress?
the way to deal with sprains and traces your self
For the primary couple of days, comply with the 4 steps referred to as RICE remedy to help deliver down swelling and aid the harm:

rest – stop any exercising or activities and strive no longer to put any weight on the damage.
Ice – apply an ice p.c. (or a bag of frozen veggies wrapped in a tea towel) to the damage for up to twenty minutes each 2 to three hours.
Compression – wrap a bandage around the harm to guide it.
increase – maintain it raised on a pillow as much as viable.
To help prevent swelling, try and keep away from warmth – such as hot baths and warmth packs – alcohol and massages for the primary couple of days.

when you can flow the injured area without ache stopping you, try to maintain moving it so the joint or muscle would not turn out to be stiff.

RICE remedy
Play Video
Media ultimate reviewed: 20/03/2018

Media evaluation due: 20/03/2020

A pharmacist can assist with sprains and lines
speak to a pharmacist approximately the quality treatment for you. they may advocate pills, or a cream or gel you rub on the skin.

Painkillers like paracetamol will ease the ache and ibuprofen will bring down swelling. however, you shouldn't take ibuprofen for 48 hours after your damage as it can sluggish down recuperation.

find a pharmacy

How lengthy it takes for a sprain or pressure to heal
After 2 weeks, most sprains and strains will sense higher. avoid strenuous exercising along with strolling for up to eight weeks, as there's a chance of similarly harm.

intense sprains and traces can take months to get again to everyday.

You can not usually save you sprains and lines
Sprains and traces manifest whilst you overstretch or twist a muscle. now not warming up before workout, worn-out muscle tissue and gambling game are not unusual causes.

visit a minor injuries unit if:
the injury is not feeling any higher after treating it yourself
the pain or swelling is getting worse
find a minor accidents unit

See a GP if:
you furthermore mght have a completely excessive temperature or sense hot and shivery
those may be symptoms of an infection.

treatment at a minor accidents unit
you will be given self-care advice or prescribed a more potent painkiller.

if you need an X-ray it is probably viable to have one at the unit or you'll be mentioned clinic.

Physiotherapy for sprains and lines
when you have a sprain or stress it's taking longer than common to get higher, your GP may be able to refer you to a physiotherapist.

Physiotherapy from the NHS won't be available anywhere and ready times may be long. you could additionally get it privately.

discover a physiotherapist

visit A&E or name 999 if:
you heard a crack whilst you had your injury
the injured frame part has changed shape
the damage is numb, discoloured or cold to touch
you may have broken a bone and will need an X-ray.

web page closing reviewed: 12/01/2018
next overview due: 12/01/2021

name 111
in case you can not communicate to your GP and do not know what to do subsequent.

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