How to Prevent and Treat Injuries - from a Sport Physiotherapist
Injuries are an inevitable part of life. The only way to prevent them entirely is to stop moving—which isn’t an option for an active, healthy lifestyle. Instead, the goal should be to minimize injury risks while continuing to do the activities that matter most to you. Understanding when an injury requires rest versus professional care can help keep you moving safely.
Why Injuries Happen
Injuries occur when the load on a tissue exceeds its capacity. This can happen suddenly (acute injuries) or over time due to repetitive strain (overuse injuries). While both produce pain, managing an acute injury versus an overuse injury can look very differently.
Sudden Injuries
These are easy to identify—they happen instantly. A slip on ice, a wrong twist during exercise, or lifting incorrectly can result in immediate pain, sometimes worsening over 24 hours often with swelling.
What to Do After a Sudden Injury
Seek professional care: A physiotherapist, or doctor can assess and guide recovery. If there’s no improvement in 7-10 days, it’s time for expert help.
Manage pain and swelling: Apply ice for up to 10 minutes every hour to control swelling while allowing the body’s natural healing response.
Gentle movement: If possible, move the injured area within pain-free movements. If movement is impossible, seek medical advice right away.
Bracing: Temporary bracing can provide support and allow for safe mobility. Talk to a physiotherapist on what would work best for you injury or condition.
Rehabilitation: Work with a physiotherapist to restore strength and function safely.
Preventing Sudden Injuries
While accidents happen, reducing risk factors can help. Wear proper footwear, be mindful of fall hazards, and listen to that inner voice warning, "This might not be a good idea."
Overuse Injuries
These develop gradually from repetitive strain. People often ignore them until the pain becomes persistent.
What to Do for an Overuse Injury
Consult a professional: If pain has lasted weeks or months, it’s unlikely to resolve without treatment.
Tailored treatment: Ice, heat, or massage may help, but the best approach depends on the specific injury—ask a physiotherapist.
Bracing (if needed): Temporary support can aid recovery, but it should not be a long-term solution.
Rehab and prevention: Strengthening tissues, improving mobility, and modifying movement patterns (ergonomics) help prevent recurrence.
Preventing Overuse Injuries
Optimize tissue health: Proper nutrition, hydration, sleep, and a balance of strength and mobility exercises enhance resilience.
Improve mechanics: Proper posture and movement techniques reduce strain on tissues.
Manage load: Understand that while lifting something heavy once may not cause injury, repeated loading without adequate recovery can lead to damage.
The Role of Physiotherapy in Injury Prevention and Recovery
A physiotherapist helps restore function after injury and provides strategies to prevent future issues. By identifying movement patterns and strengthening weak areas, physiotherapy supports long-term health and activity.
Staying active is essential, and while injuries are sometimes unavoidable, proper care and prevention strategies can keep you moving safely and confidently.
Reference: Kalkhoven, J. et al. (2020). A conceptual model and detailed framework for stress-related, strain-related, and overuse athletic injury. JSAMS (726-724).
Post by Robyn Spencer, Sport Physiotherapist and Concussion Therapist
