News & Advice

When trying new activities or pushing your body in different ways—like tackling a gym class or doing some heavy gardening—it’s normal to experience aches, pains, or even minor injuries. Most of these discomforts resolve within a few days, but if they don’t, that’s when this advice can make a difference. Remember the “2-week rule”: If our pain hasn’t significantly improved after 2 weeks following the “5 things to try before seeing a therapist about an injury” method, it’s time to visit a physiotherapist for guidance.

5 things to try before seeing a therapist about an injury:

1. Avoid Overdoing It

A common way to injure ourselves is by doing too much, too soon. For example, suddenly committing to a Couch to 5K program or signing up to a fitness boot camp can shock our joints further, causing strain.

To prevent this, introduce new activities gradually. Let our body adapt to the movement and intensity. If we experience pain or swelling, it’s often not the activity itself that’s the problem, but how much we’ve done or how well we’re doing it (technique matters!).

Tip: Be mindful of activities with high-impact movements, like running, which can strain our knees, ankles, and other weight-bearing joints if done without proper preparation or technique.

 

2. Know When to Rest and When to Seek Help

Not all pains are equal, and it can be tricky to distinguish between soreness and a more serious issue.

• Niggle: A temporary irritation that typically resolves within two weeks with rest.
• Injury: Damage to a tissue or structure that requires more time and possibly professional intervention.

If our pain persists or worsens after two weeks of rest, or if we can’t bear weight on the affected area, seek help immediately. Severe pain, swelling, or an inability to use the area normally could indicate an injury. If we suspect a fracture, head straight to A&E. Otherwise, a Physiotherapist can assess the problem and create a recovery plan.

 

3. Follow Basic Injury Care Principles (P.R.I.C.E.)

When dealing with an injury or niggle, the P.R.I.C.E. protocol is your go-to:

• Protection: Use a brace or crutches for more serious injuries.
• Rest: Avoid activities that worsen the pain.
• Ice: Apply a cold pack to reduce swelling and pain, but never place ice directly on the skin. Use a damp towel as a barrier and limit ice application to 10–15 minutes.
• Compression: Wrap the area with a bandage or use a compression sleeve to minimize swelling and provide support.
• Elevation: Raise the injured area above heart level to reduce swelling.

These steps help reduce inflammation and protect the area, giving our body a chance to heal.

 

4. Don’t Be Afraid to Move

While rest is essential, completely avoiding movement can sometimes do more harm than good. Gentle movement keeps stiffness at bay, maintains circulation, and promotes recovery.

For minor aches or stiffness, such as after a long run, light stretches or low-impact exercises can help loosen muscles and joints. However, if movement causes significant pain, stop and reassess.

Tip: Back pain, a common issue, often worsens with prolonged sitting or inactivity. Keep moving gently to avoid stiffness and tightness.

 

5. Return to Activity Gradually

One of the biggest mistakes people make is rushing back to their usual activities before fully healing. This can worsen the injury and prolong recovery.

• Follow the 2-week rule: Give our body time to heal before resuming activity.
• Ease back into exercise, starting with a reduced intensity or duration.
• Pay attention to warning signs like pain, swelling, or limping, which indicate we’re overdoing it.

Patience is key—tissues heal slower than we’d like, and pushing too hard too soon often sets us back.

 

Final Advice

• Niggle: Rest for two weeks and monitor improvement.
• Injury: Follow the P.R.I.C.E. protocol.
• Uncertainty: Consult a Physiotherapist for expert advice and tailored treatment.

Physiotherapists specialise in diagnosing and treating injuries, identifying their causes, and creating strategies to prevent recurrence. If you’re unsure about your pain, don’t hesitate to use our FREE Ask A Physio service online, where you can ask us questions before you commit to anything.