Common Injuries – Prevention and Treatment

In a perfect world we would be able to play any sport we choose without the risk of injury.

For most of us we can attend exercise classes or play group sport the majority of time without incident, provided we prepare properly for our exercise. Please see our blog on the correct way to prepare in our blog post

Today we want to talk with you about the most common, minor injuries, how to prevent them, and what to do if you should sustain one.


Apart from the obvious, which we have mentioned on the Salisbury Super Sports blog regarding warming up, we would also like to add that if you have not participated in regular exercise for some time, you cannot expect to be able to go like a pro straight away.

When you decide to participate in one of the great indoor sports we offer here whether it be soccer, cricket, netball or handball you need to give yourself time to work up to playing the game at your optimum.

Start to do some regular walking and low impact exercise to get your muscles accustomed to being used again.

Swap out with a team member if possible when you feel your muscles have had enough. Muscle fatigue is a big contributor to injury.


A sprain is a severely stretched or torn ligament. Usually you would sprain ankle ligaments that are situated on the outside of your ankle. High ankle sprains are particularly slow healers.

To ensure the best possible recuperative result, it is important to gently exercise a sprained ligament to prevent loss of strength and flexibility.

Muscle Strains – Groin or Hamstring

A side to side motion whilst under pressure is the cause of groin strains. Compression, ice and rest are recommended for this type of injury. Too early a return to exercise can exacerbate it and cause long-term issues.

Surprisingly, 3 muscles form what we call the hamstring. A severe injury can take up to 12 months to heal. This is due to the constant stress on the muscles just by walking. Again, rest is best wherever possible to ensure long-term healing.

Shin Splints

A strenuous training programme that includes running on hard surfaces such as bitumen roads or cement sidewalks can cause much pain to the shins. Easing yourself gently into exercise is the way to avoid this type of injury. Ice and rest will become your best friend should you sustain a shin splint. In rare cases, you may sustain a stress fracture of the shin, so if pain persists, it may be prudent to visit your GP.