Sport is an essential lifestyle of many multicultural and ethnic backgrounds, especially for the Australian because it is a healthy way to stay fit and connect with diverse communities. Sports provide exercise, social contact, relaxation, competition and promotes good health. Sports injuries are common but measures can be taken to prevent it.

Some most common injuries include bruises, ligament sprains and tears, muscle and tendon strains, joint injuries, overuse injuries and stress fractures. The major of sports injuries are a result of direct blow (bruise or contusion) or indirect dynamic force (sprains, strains, tears). An increasing number of injuries are due to overuse stresses (foot, knee, hip and shoulder injuries).

Prevention is always better than cure. Ways to prevent sports injuries include doing adequate warm-up and warm-down exercises, proper stretching exercises to increase flexibility and having correct footwear. Having good general and aerobic fitness is important and wearing protective strapping when required are some more ways to prevent sports injuries.


If you have an injury, please seek immediate assessment and treatment by not prolonging it, to prevent the situation worsening. For sprains, strains and bruises, a good place to start is the R.I.C.E. Program:

R – Rest (injured tissues must have a period of rest to heal)

I – Ice (10 minutes frequently is better than one long application)

C – Compression (moderately firm bandage to control swelling)

E – Elevation (elevate the injured part to help drainage)

Please avoid any of the H.A.R.M. factors:

H – Heat increases bleeding

A – Alcohol increases swelling

R – Running or exercising too soon makes an injury worse

M – Massage in the first 24 hours increases swelling and bleeding

Apart from being aware of the acronyms R.I.C.E. and H.A.R.M, there are other general tips to consider such as avoiding heat stress and maintain sufficient fluid intake, and to pace ourself in every sport activity by not over-doing it at the beginning of the game. Other obvious prevention is to stop and not continue with the game if you experience pain in your body. After any sports injuries, be sure to be completely healed, with strength, mobility, balance and coordination regained, before you resume work.

Our osteopath and physiotherapist are highly qualified and trained in the assessment and treatment of soft tissue injuries. They see a large number of sports injuries frequently and have obtained very good results for our happy patients.

If you are feeling PAIN, book an appointment now by calling 1300 544 322.

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