Sprains, Strains and Achilles Heels – A Guide to Managing Injuries ASAP

What a fantastic weekend for British sport we’ve just had! With the Lions roaring to an emphatic series victory over Australia on Saturday, along with Andy Murray’s Wimbledon Triumph on Sunday, It was a proud couple days for all us sports fanatic Brits.

Looking back at both events, and the matches leading up to this weekend, one thing that stands out in both is prevalence of injuries; Wimbledon’s first few rounds this year were littered with all kinds of sprains, strains, slips & slides for the players, and as for the Lions, well, they sure picked up their fair share of tears, traumas, cuts & bruises during this tour too!

Injuries are just part and parcel of nearly all sports these days, and nearly everyone taking part in sport is likely to suffer the odd aches and pains at some time or another regardless of what level you’re at. But when an Injury strikes do you know how to treat it? Whether to Ice it? Heat it? Rest it? Stretch it? …not sure? Well below are a few key rules to follow anytime pain strikes on the sports field.

  1. Rest! – It’s really important to rest after picking up an injury, depending on how bad it is just a couple of days might be enough or it might take a week or two, but by staying off an injured area for a little while you’ll avoid doing any further damage and will encourage it to repair itself quickly and correctly.
  2. Ice! – When a problem occurs, 99% of the time you’re best to get some ice on the area straight away. Ice it for no longer than 15minutes at a time at regular intervals (once the area has fully warmed back up to room temperature) over the first 24-48hours following the injury and you’ll be doing yourself a massive favour and setting yourself up for a much faster recovery with a lot less pain and swelling.
  3. Compression – Similar to the Ice, by wrapping a bandage round an injured area or just by putting on a compression garment, you can do your recovery a whole heap of good by not allowing too much swelling and toxins to build up.
  4. Elevation – Put your feet up in other words!… if it’s a leg injury that is. By raising up the affected area you can again start to limit the amount of swelling and fluid that would otherwise build up and really help to set yourself on the way to a speedy recovery.

After 3 or 4 days try a little light exercise and see how it feels, If there’s still a bit of pain go and see a sports therapist or physio for further advice and diagnosis on how you can get back up and moving A.S.A.P.

Stay strong and healthy


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About Roy Barber

‘I am aspiring athlete and fitness enthusiast, currently studying Sport and Exercise Science at Loughborough University, widely regarded as the best course of its type in Europe. I am currently a 3 time County Athletics gold medallist over the sprint disciplines at junior level and am working hard every single day to continually improve myself mentally, physically and athletically. With a great passion for all things fitness and sport, I hope over the coming years to forge a successful and fruitful career in sport, dealing with a variety of aspects such as strength and conditioning, nutrition and recovery. ‘ ‘I ended up at Loughborough studying what I am because I’ve known for a few years now if I was going to go to university, sports science was the degree for me, I’ve always loved sport, PE and learning about all the different areas of science in relation to the human body so it was a natural move for me. In terms of why Loughborough specifically, I always heard great things about the university, I had a relative who came here and loved it, and I was incredibly impressed with the campus when I came on an open day and fell in love with the place. Who inspires me to compete is a more difficult question, I’d have to start by saying my coach who has done a fantastic job in turning me into a 'proper athlete'. I am also inspired by a range of people in my life, from world class athletes to friends and family. Roy Barber is 20 years old and comes from a small Leicestershire town called Market Harborough
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