Whether you exercise gently, play socially, or compete at any level, sport in any form can do wonders for your health, but from time to time you will become injured.
If you think you have an injury or if you have pain you should stop exercising, if a particular movement or exercise causes you discomfort you should stop and seek professional help.
Sports injuries can be caused by a variety of reasons such as:
- not warming up correctly
- using inadequate equipment or using equipment incorrectly
- pushing yourself too hard
- an accident
Some of the types of sports injuries that occur are:
- strains (including repetitive strain)
- tendonitis and bursitis
- cartilage or ligament damage
What you can do.
- Rest – avoid regular exercise and reduce your daily physical activity.
- Ice– apply an ice pack to the affected area for 10–20 minutes. A bag of frozen peas, or similar, will work well. Wrap the ice pack in a t-shirt to avoid it directly touching your skin and causing ice burn.
- Compression– use elastic compression bandages to limit swelling.
- Elevation– keep the injured leg, knee, arm, elbow or wrist raised above the level of the heart. This may also help to reduce swelling.
After 48 hours of RICE therapy, stop compression and try moving the injured area. RICE therapy can be useful for any sports injury, but some injuries may require additional treatment.
What we can do.
Sports and Remedial Massage:
Sports and Remedial Massage is a form of deep tissue massage covering the management, manipulation and rehabilitation of the soft tissues of the body e.g. muscles, ligaments, tendons and fascia. Regular massages can effectively reduce stress levels, stimulating the body's natural ability to heal and repair itself by boosting circulation and encouraging nutrients to reach injured tissues.
- Sports massage or remedial massage is one of the most effective remedies for releasing muscle tension and restoring balance to the musculoskeletal system.
- Helps to relieve any niggling aches and pains, preventing the development of a more serious injury.
- Sport and remedial massage can be beneficial for a wide range of individuals of all ages and abilities and is not just for the benefit of sports performers.
Ultrasound therapy (high-energy sound waves) has been shown to work in a similar way to massage by stimulating blood flow to the affected body part and speed up the healing process.
Rehabilitation is an essential part of treating sports injuries, and a rehabilitation programme will return the injured body part to normal function by gradually introducing it to movement and exercise.
With most sports injuries, it helps to move the injured part as soon as possible to help speed up the healing process. Gentle exercises should help improve the area’s range of motion. As movement becomes easier and the pain decreases, stretching and strengthening exercises can be introduced.
During the rehabilitation process, don't do too much too quickly. Start by doing frequent repetitions of a few simple exercises before gradually increasing the amount that you do.