Take NHS advice before doing sport

Published: 03/08/2012

Everyone should try to do some physical activity, but it can lead to more aches, strains and sprains, especially if you don’t exercise regularly. NHS Berkshire is urging everyone to follow some basic advice before hitting the streets, tennis court, gym or football pitch to avoid strains and sprains.

Janet Maxwell, Director of Public Health NHS Berkshire West, said: “It can be tempting to try to push yourself, especially if you are with friends. So the first piece of advice is not to get too competitive.

“It's very important to warm up properly for a minimum of 10 minutes. Start with a few minutes of gentle exercise, such as walking or jogging, to get the blood flowing to your muscles. Gradually increase the pace until you are exercising at a higher pace.’

“Once your muscles are warm, do some gentle stretching exercises, paying particular attention to the muscle groups that you will be using – for example, legs for running and arms and shoulders for racquet sports.”

A gentle cool-down after exercise will mean less muscle stiffness and soreness afterwards.

Most mild sprains and strains can be self-treated and will start to improve within 72 hours without the need for a GP appointment. Janet Maxwell said: “We recommend RICE guidelines for mild sports injuries – this stands for Rest, Ice, Compression and Elevation. Rest the injured joint or muscle and avoid activity. Apply ice or frozen veg wrapped in a damp towel to the injured area for 15 to 20 minutes, every two to three hours during the day, but not while you sleep.

“Use a crepe or elastic bandage to limit any swelling, but take the bandage off before you go to sleep. Keep the injured area raised and supported on a pillow to reduce swelling. Taking the recommended dose of paracetamol will relieve any pain.”

Local community pharmacy staff can give advice on treating mild strains, sprains, aches and pains. Pharmacy staff are working with the local NHS to help people to use the right health service first time, as part of the Choose Well campaign. Health leaders believe more than 51 million people a year who visit their GP with common complaints could either care for themselves or visiting their local high-street pharmacy for help.

The message is to enjoy exercise, take inspiration from the Olympics and listen to your body at the same time.

NHS information and advice is also available on line at www.nhs.uk