What to do after a sports injury
In the first 24–72 hours after an acute injury, the priorities are to protect the area, control swelling and avoid making things worse. Many minor injuries settle with sensible self-care, but it’s important to recognise when professional help is needed.
Sensible first steps
- Protect the injured area from further harm and rest from aggravating activity initially.
- Manage swelling with elevation and, if comfortable, gentle compression.
- Ease back into gentle movement as pain allows — prolonged complete rest is rarely helpful.
- Use simple pain relief appropriately if needed and suitable for you.
Seek prompt assessment if you cannot bear weight or use the limb, there is significant swelling or deformity, or the pain is severe. See our acute trauma guidance for red flags.
RICE vs modern injury management
You may have heard of RICE (Rest, Ice, Compression, Elevation). Current thinking has moved on: while early protection and managing swelling still matter, prolonged rest and over-reliance on ice are no longer recommended for most injuries.
What’s changed
- Frameworks such as PEACE & LOVE emphasise early optimal loading and gradual return to movement rather than extended rest.
- Gentle, pain-guided activity helps tissues heal and recover function.
- Ice may help short-term comfort but isn’t essential, and long periods of icing aren’t advised.
In short: protect early, then move and load progressively. The right balance depends on the injury — which is where a professional assessment helps.
When to see a sports injury specialist
Many minor injuries settle on their own. Consider a specialist assessment if your symptoms are significant, not improving, or affecting the activities that matter to you.
Reasons to seek assessment
- Pain lasting more than 1–2 weeks, or that keeps returning
- Difficulty bearing weight, a joint giving way, or locking
- Significant swelling, weakness or loss of movement
- An injury affecting sleep, work or training
- Recurrent injuries, or uncertainty about a diagnosis
Early, accurate assessment can prevent a minor problem becoming a persistent one. Book an assessment at our Surrey or London clinics.
How to return to sport safely
Returning to sport too soon is a common cause of re-injury. A safe return is best guided by what you can do — not just by how much time has passed.
Principles of a safe return
- Progress through stages, increasing load gradually
- Rebuild strength and movement quality before sport-specific drills
- Use objective criteria (strength, control, confidence) to progress
- Reintroduce speed, change-of-direction and contact in steps
- Monitor your response — some soreness can be normal, sharp or worsening pain is not
Our return-to-sport planning uses criteria-led milestones tailored to your sport.
How to prevent overuse injuries
Overuse injuries develop when load increases faster than the body can adapt. The good news is that many are preventable with sensible planning.
Practical strategies
- Increase training volume and intensity gradually — avoid sudden spikes
- Include strength and conditioning to build resilience
- Allow recovery: sleep, rest days and easy sessions matter
- Vary training and listen to early warning niggles
- Address technique, footwear and equipment where relevant
Managing tendon pain
Tendon pain (tendinopathy) usually develops gradually when load outpaces the tendon’s ability to adapt. It often responds better to graded loading than to complete rest.
Helpful approaches
- Modify — don’t necessarily stop — aggravating load
- Follow a progressive strengthening programme for the affected tendon
- Be patient: improvement can take weeks to months
- Manage training spikes and allow recovery between sessions
Read more about tendon injuries, or book an assessment for a tailored loading programme.
Knee injury advice
Knee pain is common in active people and has many causes — from kneecap (patellofemoral) pain and tendon overload to ligament and cartilage injuries.
General guidance
- For gradual-onset pain, review recent changes in training load
- Strengthening the hip, thigh and calf often helps knee pain
- Modify aggravating activities rather than stopping completely where possible
- Seek assessment for swelling, locking, giving way, or a "pop" at injury
See our knee injuries section for symptoms, assessment and red flags.
Shoulder pain advice
Shoulder pain is common in overhead and lifting activities. Most shoulder problems improve with a well-structured rehabilitation programme.
General guidance
- Keep the shoulder moving gently — avoid long periods of complete rest
- Progressive strengthening of the rotator cuff and shoulder blade muscles often helps
- Review overhead training load and technique
- Seek assessment for significant weakness, night pain, or instability
See our shoulder injuries section for more detail.
Running injury prevention
Most running injuries are overuse-related and linked to how quickly load increases. Smart training reduces the risk.
Tips for healthier running
- Build mileage gradually and avoid sudden jumps in distance or pace
- Include regular strength training for the legs and hips
- Allow easy days and recovery between hard sessions
- Pay attention to persistent or worsening pain — especially focal bone pain
- Choose suitable footwear and rotate worn-out shoes
See our running injuries section, or book a running injury assessment.
Strength training and injury prevention
Strength training is one of the most effective ways to build resilience and reduce injury risk — for runners, team-sport athletes and everyday active adults alike.
Getting it right
- Prioritise good technique before adding load
- Progress weights gradually and allow recovery
- Include the whole body, not just the areas you "feel"
- If something tweaks, modify the exercise rather than stopping all training
See our gym & weightlifting injuries section for common problems and when to seek help.