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Gilmour Osteopathy | Self Help
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Self help for sports and activities

Sport and regular exercise is good for you and your overall health in many ways
However, sometimes you can injure yourself by:-
  • Not warming up properly
  • Using inadequate equipment
  • Pushing too hard and too soon
  • An accident
Types of sports injury:-

  • blisters
  • bruises
  • cuts
  • minor head injuries
  • sprains and strains
  • swelling of tendons  tendonitis

Less common but more serious are:-
  • broken bones
  • cartilage damage
  • ligament damage
  • severe head injuries

Injuries are categorized as:-
  • Acute (sudden and recent) injury as a result of impact or  awkward movement
  • an overuse (repetitive strain) injury where the problem occurs over time due to overusing parts of the  body.
  • Children and adolescents are at risk of  overuse injury. This is because their bodies are growing but the muscle development and control hasnt yet caught up. Their muscles bones and joints are unstable and vulnerable.

What to do if you have an injury:-

Stop exercising if you feel pain by something  which happens suddenly or makes pain you already have worse.
If a particular movement or activity hurts, seek advice. Continuing activity once you have pain can make the situation worse.
If you sustain a severe injury such as concussion or deep cut, or the pain is extreme go to your nearest Accident and Emergency department.
If the injury doesnt require immediate attention but causes severe pain swelling or numbness, or if you cannot bear weight, go to your Gp. You might want to make an appointment to see us!

Most minor sports injuries can be helped by simple self care measures such as:-
  • resting the affected area
  • using over the counter painkillers and ant-inflammatory drugs
  • ice packs

More serious injuries might require further investigation such as X-ray, MRI or ultrasound scan. Physiotherapy and injecting techniques can be helpful but at the extreme, surgery can be necessary.

Preventing Sports injuries:-

Simple measures can significantly reduce the risk of injury by:-

  • properly warming up before exercise
  • not pushing your body beyond your current fitness level
  • using recommended safety equipment. Eg shin guards for football, gum shield for rugby, helmets for cycling, fitted shoes for running.

If you start a new sport or activity, this is a period of high risk. Take advice and break yourself in more slowly than you think you need to. Have days off between exercise to allow any stiffness or soreness to subside.

The above is intended as basic advice to get you started. We are happy to offer more specific advice about individual activities. Mail your questions to

If your injury does not resolve using simple self help measures we are here to help. Our team of Osteopaths, Physiotherapists, sports massage therapist, psychologist, pilates teacher and medical physicians aims to find the most appropriate solution to your problem. For an appointment phone 01394 387818 or use our online booking system on the home page.

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