What to do about an injury?

When training, playing sport, or you’re just out and about and feel something “go” – if you have a pain which continues, there are a few protocols I go by…

For example, someone is out running and feels a pop and sharp pain in the back of their leg.

Step 1 (first 30 seconds to 1 hour after injury):
Rate how bad the pain is. If it’s unbearable obviously you will have to seek professional help. If it’s manageable then continue with the following steps.

Step 2 (1 hour to 1 day after injury):
Apply ice to the painful area. Generally speaking, whether an injury is inflamed to the naked eye or not there may be some swelling. Applying ice can reduce this swelling and offer pain relief. If the pain is very significant, again, seek professional help!

Step 3 (1 day to 3 days after injury):
Assess any inflammation. If there is none then start applying heat. Heat will increase blood flow to that area allowing it to heal. If the area remains swollen keep applying ice. At this point, if there is no reduction in pain or swelling, seek medical help.

As well as the above, it’s important to stay hydrated as it allows the body to function as normal and will help with muscle and fascial suppleness – allowing healing to occur quicker.

After the pain has gone and you feel like you are “fixed”, it’s important to take your time and ease back into any training. Start with light movements and build up to previous weights, speeds etc.

These types of pains can occur fairly frequently if exercising regularly, so a personal suggestion would be to purchase two heat treatment packs – one which can be kept in the freezer and another that can be heated in the microwave when needed.