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Knowing how to advise customers to avoid, treat and manage a range of sports injuries correctly can help them steer clear of long-term muscular pain and joint damage

 

 

A worringly high percentage of people simply ignore niggling sports injuries or treat them incorrectly, according to a new survey carried out by Lanes Health. The survey found that men are three times more likely to injure themselves playing sport than women (27 per cent versus 9 per cent), and that a fifth of UK adults injure themselves playing sport and leave the injury untreated.

According to the survey, the commonest injuries that put people out of action for a fortnight or more are:

• Backache (15 per cent)
• Muscle strains (9 per cent)
• Muscle inflammation (7 per cent)
• Neck ache (6 per cent).

So how are these injuries caused in the first place? “Sprains and strains happen when muscles or ligaments are overstretched, when competing for the ball, making a sudden stop or changing direction sharply,” says Matthew Jamieson, senior product manager at Mentholatum, “while injuries such as tennis elbow, shin splints, stress fractures or runners’ knee problems are typical of injuries that occur when too much is done too soon. They may happen when someone starts exercising or playing sport after doing little or nothing for some time.”

Most sprains and strains can usually be treated with self-care such as the PRICE technique (protection, rest, ice, compression and elevation), and should improve within six to eight weeks – although severe muscle strains may take longer. However leaving an injury untreated can lead to “a once fixable problem having long-term, serious implications,” warns GP and medical broadcaster Dr Sarah Jarvis.

While painkillers can be used to help ease any discomfort, advise customers to see their GP if they are in severe pain or if their injury is either not improving or getting worse.

Running obstacles

With April the start of marathon season, it’s important that runners look after their joints as well as their muscles. Acute knee injuries include runner’s knee (patellofemoral pain syndrome), which is caused by the impact of running irritating the site where the patella rests against the femur, resulting in sharp or dull pain and swelling.

“Knee injury can increase the chances of developing and aggravating osteoarthritis in many people,” warns fitness expert and personal trainer Kristoph Thompson, so anyone experiencing knee pain should “allow enough time for full recovery and seek advice [from their GP] if symptoms persist.”

Jogger’s nipple

Another common condition – not just experienced by runners – is the obviously named jogger’s nipple. This is caused when the nipples are irritated by chafing against clothing during physical activity. Again, taking a break from running will give the nipple time to heal and an antiseptic cream can help treat the irritation and prevent infection.

Shin splints

Anyone taking part in strenuous exercise that involves impact or a lot of stopping and starting (e.g. long-distance running, tennis and basketball) can suffer from shin splints – the general term for exercise-induced pain at the front of the shins.

The commonest cause is medial tibial stress syndrome (MTSS), which is the result of frequent and intense periods of exercise when the body is not used to it. According to NHS advice, it is important that sufferers don’t continue to exercise in case the pain is a sign of an injury to the bone and surrounding tissues. Customers should be advised to take a break from load-bearing exercise for at least a fortnight and to speak to their GP if the problem persists.

Tennis elbow

Tennis elbow (lateral epicondylitis) is a self-limiting condition usually caused by overuse of the muscles attached to the elbow that straighten the wrist, leading to pain around the outside of the elbow when bending, extending or lifting the arm. If these muscles and tendons are strained, tiny tears and inflammation can develop near the bony lump (the lateral epicondyle) on the outside of the elbow.

Despite its name, tennis elbow is caused by any activity that places repetitive stress on the elbow, such as playing the violin or decorating, as well as racquet sport. Avoiding the activity should help the symptoms to improve, as will applying a cold or gel compress to the area.

Paracetamol can help with the pain and ibuprofen will reduce any swelling, but customers should consult their GP if the condition persists.

Feet first

All kinds of activities can lead to blisters, which are the skin’s way of protecting itself from excessive heat, moisture and friction.

Although painful, most blisters will heal on their own unless they become infected, but they can be easily prevented in the first place by covering tender spots with a friction-resistant dressing or plaster. If they do occur, then specialist blister plasters, which claim to aid rapid healing by absorbing the fluid, protecting skin from bacteria and helping relieve the pain of friction and pressure, can be used.

Remind customers who have diabetes to be particularly vigilant when checking for blisters, as their foot injuries take longer to heal due to poorer blood circulation.

Athlete’s foot

Regular exercisers and gym-goers also increase their risk of another common foot condition – athlete’s foot (tinea pedis). Athlete’s foot is caused by the Trichophyton fungus, which thrives in warm, moist environments (e.g. sweaty trainers) and can be picked up from changing room floors.

Symptoms include itching or burning and flaking skin, particularly between the toes, although the whole foot can be affected. The condition can be treated with products containing fungicidal or fungistatic ingredients. Making sure the feet are completely dry after washing; regularly changing footwear and wearing cotton socks can help ensure feet are less fungus-friendly.

Verruca assault

Staying on the subject of feet, don’t forget verrucas – often caught from the wet floors in changing rooms and swimming pools – which manifest as warts growing up into the soles of the feet with a black dot in the centre surrounded by a harder, white area.

It is common to have more than one verruca at a time, and they can become more painful the longer they are left. Up to 80 per cent resolve themselves within about two years, but OTC treatments can treat verrucas much faster.

Advise customers to use such treatments with care as they are generally tissue destructive. Many contain salicylic acid, which breaks down the verruca, so they should not be applied to healthy skin, which can be shielded with petroleum jelly or surgical tape. Cryotherapy treatments that freeze the verruca are also available over the counter, but again all surrounding healthy tissue must be protected.

If your customers would rather not tackle verrucas themselves, recommend they see a podiatrist.

Swimmer’s ear

Another painful condition afflicting swimmers is swimmer’s ear, or otitis externa, which causes inflammation of the external ear canal between the outer ear and eardrum.

Most cases are caused by a bacterial infection, although swimmer’s ear can also be caused by irritation, fungal infections and allergies. Repeated exposure to water can make the ear canal more vulnerable to inflammation. Symptoms include ear pain, itchiness in the ear canal, discharge of liquid or pus from the ear, and some degree of temporary hearing loss.

Customers should see their GP, who will prescribe ear drops or even antibiotics. Remind them to avoid inserting cotton wool buds and other objects into their ears as this can damage the sensitive skin in the ear canal. They should also avoid getting water, soap or shampoo into their ears during bathing while the infection clears up.

Regular swimmers should take a break from the pool until the symptoms pass and then consider using ear plugs or wearing a swimming cap to cover their ears when swimming to avoid further infections.

Warming up and cooling down

Just as a Formula One driver warms up his tyres before he begins racing, so sports players at every level should not expect their body to perform as well as it can when ‘starting from cold’, says Matthew Jamieson. “It is essential to make time to get the blood circulating in your muscles and to stretch those ligaments that you will soon be putting under stress.”

Ideally, you should spend 15 or 20 minutes warming up and stretching before the game or training session starts, he says. “It is also important to be sensible and, especially if you have not taken much exercise for a while, to build up slowly to more strenuous activity.”

 

Joint action

Joints can also benefit from a bit of ongoing care and attention, as Kristoph Thompson explains. “Injury can occur when a joint is taken outside of its comfortable range of motion, so stronger stabiliser muscles and increased flexibility lessen the likelihood or severity of an injury.

“Maintaining a healthy weight can also be beneficial on joints. One study claimed that losing about a pound of weight delivers almost a four-pound reduction in knee joint load for each step.”

Managing pain

“Topical analgesics are a popular and effective treatment for the sprains, strains and knocks that are part and parcel of playing sport – but it is crucial that the appropriate product is chosen for the needs of each individual,” says Matthew Jamieson.

“For example, when someone has suffered a sprain or strain, it should be treated with a cold or freeze product for the first 72 hours to help reduce swelling and inflammation and only when this period is over should heat be used to help increase blood flow to the affected area bringing oxygen, proteins and other nutrients to help promote healing.”

Cold and heat therapies can be as simple as using a pack of frozen peas in a damp cloth or a hot water bottle on the affected area but these are not always practical, adds Matthew, “which is why many turn to topical analgesics as a convenient option, with a choice of rubs, sprays and patches that combine ease of use with effectiveness.

“Topical NSAID products that offer an anti-inflammatory action together with pain relief are another option to help with muscle and joint aches and pains arising from sports injuries.”

 

 

Sports supplements

While it remains important to follow a varied and balanced diet and healthy lifestyle, some people believe that sports supplements have a role to play in boosting their performance and recovery, and helping them avoid injury.

“Exercise puts added strain on the body, such as the immune system, muscles and heart,” says Dr Carrie Ruxton from the Health Supplements Information Service. “While a balanced, high carbohydrate diet with plenty of fluid should be the cornerstone of any advice, dietary supplements can also help those taking part in regular exercise.”

According to Dr Ruxton, examples include:

• Multinutrient supplements, which deliver recommended amounts of vitamins and minerals. These are useful as research shows that intakes of vitamin D, iron, calcium, selenium and magnesium are low in the general population, especially women
• Omega-3 fatty acids and antioxidant nutrients (e.g. vitamins C and E, selenium) help to reduce inflammation and may help muscle soreness
• Vitamin C, vitamin D and zinc are proven to support immune function and may reduce the duration of respiratory illnesses
• Products high in nitrates, such as beetroot and spinach, have been shown to boost endurance performance
• Products containing caffeine which, if taken before endurance sports such as marathons or long cycle races, can reduce fatigue and improve alertness
• Creatine supplements can help build muscle and improve high intensity exercise (e.g. weight lifting, sprinting)

“The Self Care Forum factsheets suggest that patients should visit their pharmacy for help in treating minor problems,” adds Matthew Jamieson, “and pharmacists and counter staff should be ready with advice to help them make the appropriate choices [and] have a selection of lines from trusted manufacturers to give customers a good choice of market-leading products.”

With self-care being strongly promoted to the general public at the moment, now is the ideal time to not only encourage your customers to find a form of exercise that they enjoy, but also to remind them there is much they can do to look after themselves while they do it.