So, what should you do when you sustain an injury and how do you prevent it reoccurring in the future?  Physiotherapist and ex professional footballer Rodger Wylde answers.

“Every active person will talk about injury prevention exercises but in reality (unless you’re a full time professional athlete) not many people actually perform any sort of prehab (injury prevention routines).   My patients tell me this is due to either time constraints or because they’d never previously sustained the injury and so they thought they never would …

I’ve seen it so many times with amateur and semi-professional footballers: balancing training and matches with work and every day life. When the unexpected blow to their normal active life style occurs, they tend to leave the injury for a few weeks until it ‘feels better with rest’ then off they go again attempting to perform and, more often than not, bang – they break down again with the same injury. Not looking after the initial condition properly makes a reoccurrence inevitable.

So, what should you do when you sustain an injury and how do you prevent it reoccurring in the future?

First of all don’t leave the injury for time alone to heal – this can give the misperception that the injury has recovered. Seek advice as early as you can from professionals who can assess, accurately diagnose, appropriately treat and give the correct progressive exercise routines.  This package will allow the injury to recover as quickly as possible and, during the physiotherapy process, the damaged structures will strengthen as the healing takes place therefore making a reoccurrence extremely unlikely.  You’ll then return to your chosen activity fit and well and quickly get back to competing again with confidence.

It may seem like a chore but making time for the right stretches is important in preventing injuries. Stretching is most effective if undertaken regularly, so try not to limit it just to once per week before five-a-side football for example. The right kind of stretching prepares the body for action, can improves performance, decrease recovery time and reduce injury risk. But what kind of stretches are right for you? Your physio can show you stretches that are right for your body but here’s a rough guide:

  • Static stretching involves placing a muscle to its maximum possible range and holding that position for a period (generally 30 seconds is recommended). Static stretching performed regularly outside of immediate sporting performance increases muscle flexibility.
  • Dynamic stretching involves moving the limb in a smooth, controlled way through its active range of movement to its greatest length and then returning to its starting position. Dynamic stretching like the activity about to be performed after gentle aerobic exercise increases strength, power and speed and so should be completed before exercise.

In essence, make an appointment with a physio as soon as you can after the injury onset, so we can get you quickly back to being sport fit and strong. “

We’re offering £15 off your first appointment with Rodger, contact the Client Care Team on 0114 327 2080 or email hello@katiebellphysio.com to book.