A quick way to get your exercise plan back on track after injury

fitnessIf you’re exercising for weight loss or simply to keep fit, aches, strains and pains can quickly derail the most well-intentioned plan and make it all too easy to stay at home on the sofa “resting” rather than getting out there and achieving your goals. Make sure this doesn’t happen to you by treating any minor injuries quickly, and efficiently!

One of the most common forms of injury if you’re just getting back into exercise are sprains to connective tissue, typically the ankles, knees, wrists and other areas which may see a lot of unfamiliar movement. Thumb and finger sprains are common in those taking up weight lifting, for example.

Although these injuries might not warrant a doctor’s visit they may prevent you from carrying on with your exercise plan, and as any trainer will tell you it’s easy for a week off to stretch into two, then a month…then forever.

They key to avoiding this is quick, effective treatment. If a ligament feels tender, strained or “pulled” to the point of being painful you should immediately cease any activity that puts strain on that joint – don’t turn a minor twinge into a major problem!

Depending on the severity of the discomfort you may want to follow up with immediate, self-administered treatment. Boundtree Medical Supplies  sell a range of sprains and strains treatments, including cold sprays, ice packs and cooling bandages which are ideal for areas that feel tender, puffy or swollen. Apply one right away and you’ll minimize any down time caused by minor strains.


Deep heat sprays is more appropriate if the problem is muscular, such as a tear or simply pain from using parts of your body that have been left unused for too long. If discomfort feels “deep” within the muscles a sparing blast of heating spray can help relieve pain, reduce swelling, and get you back to the gym sooner.

Finally if any such issue causes discomfort for more than a day or two, or pain is severe enough that it is still a severe problem after a couple of over-the-counter painkillers, go see your GP! A severe sprain, left untreated, can turn into a serious problem and put the brakes on your exercise plan for months if allowed to get worse.

Good luck with your exercise plan and staying injury free, but we hope if you do pick up any minor niggles you’ll use these tips to get you back on track as soon as possible!