Whatever field you play on, respect the body you have by being prepared to play in every way.

Injury prevention on the field

A few minutes of good preparation and planning can save you hours, days or even weeks of painful recovery. 

• Warm up your muscles before you begin. Jogging or gently stretching the relevant muscles is a good place to start. Consider speaking to a physiotherapist or sports coach about a personalised warm-up plan.
• Stay Hydrated. Always drink plenty of water and watch out for signs of dehydration, including lightheadedness on the field.
• Use protective gear. Wear the recommended helmets, shin guards, mouth guards or other safety gear specific to your sport, as well as strappings, braces or tape for your own pre-existing conditions. 

More than a first aid kit for the car

If your family is big on sports, it can pay to bulk out your car first aid kit in-store with:

• Electrolyte powders to help maintain or recover hydration on hot days or for vigorous workouts.
• Muscle rubs for your best-ever warm-up.
• Straps, braces and tape to protect pre-existing injuries.
• Sunscreen for all your outdoor activities (even in the cooler months).
• Compression bandages to keep the swelling down in the event of an injury.

Treating muscle strains

No amount of planning can prevent all injuries, but the right treatment at the right time can make a big difference in recovery. One of the most common sporting injuries is a muscle strain, which you can usually manage at home.

Muscle strains will usually respond to a combination of R.I.C.E.:

• Rest. It rarely pays to push through the pain. Sit down and wait for it to subside. Give it a day or two of gentle movement before pushing it again.
• Ice. Specialised ice pack or bag of frozen peas, it doesn’t matter which. Twenty minutes every two hours for up to 3 days, depending on the severity of injury.
• Compression. Snug, but not tight, compression bandages can reduce swelling if applied in the first 24-48 hours. 
• Elevation. Reduce pain, throbbing and even swelling by raising the injury above your heart. A great excuse to put your feet up.

Over-the-counter pain relief, including anti-inflammatory^ tablets and gels can also help reduce swelling and pain. Ask in-store to find out which type of pain relief is best for you.

When to seek help

Please speak to a medical professional - your GP, emergency, nurse-led walk-in clinic, or pharmacist if you:

• Have been injured in the head or neck, especially if you were ‘knocked out’ for any length of time.
• Cannot bear weight on the injury, lift your arms as you usually can, or grip something with your hand.
• Are not experiencing any relief following the RICE protocol and taking over-the-counter pain relief.