SPRAINS AND STRAINS
‘THe most important thing when treating sprains or strains (i.e. soft tissue injuries) is to reduce pain and swelling and to support it while it heals, to prevent further injury,’ says Tim allardyce, a physiotherapist and clinical director of Surrey Physio. He recommends:
HEAT & ICE PACK
neo G Hot and Cold Therapy Pack, £6.99, amazon.co.uk For a sprain, I’d advise icing the area for ten minutes soon after the injury (this will reduce swelling), followed by heating it for ten minutes.
Ice causes blood vessels around the injury to constrict, and heat causes them to expand — this combination helps to disperse fluid and blood that has collected around the swollen joint, making it less painful to move. repeat the ice/heat routine two to three times a day until the swelling has gone.
ANTI-INFLAMMATORIES
Voltarol Back & Muscle Pain Relief 1.16% Gel, 100g, £10.60, amazon.co.uk It contAIns diclofenac, an anti-inflammatory drug that helps to reduce swelling and pain.
You could rub it on just before bedtime so it can work overnight, for instance. You can also take ibuprofen tablets, but these are not suitable for everyone — including those with asthma or stomach ulcers — whereas this gel is safe for most people.
STRAPPING BANDAGE
CMS Medical Blue Cohesive Bandage, pack of three, £4.05, amazon.co.uk You can wind this bandage around any limb or joint after an injury (it sticks to itself) — it provides compression, which reduces swelling, and support for the joint as it heals.
research shows that applying compression to a joint can improve stability. I’m a sports first-aider and use this all the time for pitch-side treatment.
FABRIC SUPPORT
Tubigrip B natural 0.5m,pack of 12, £6.38, amazon.co.uk these fabric bandages can be used to support any weakened joint or muscle following an injury. they come in different sizes and look like open-ended socks, so they don’t need to be secured.
Whereas you would need to change a strapping bandage after a few days of use, you could wear this for the longer term (washing when necessary). You can fold it for extra support on key joints, such as an ankle.