Exercise Has Countless Benefits, But A Sports Injury Can Be Disheartening And Must Be Managed Properly.
Participating in sport, or any activity, is a joy. The thrill of success, the ambition to do better, and the satisfaction of being part of a team or club, are all life-affirming consequences of throwing on a pair of runners and getting out there.
Adults are advised to engage in at least 30 minutes a day of moderate activity five days a week, or 150 minutes a week, and there are numerous wearable devices and apps to help achieve this. The motivation to maintain your daily steps can be a great tool and confidence boost.
It is well known that being active helps with physical and mental health, and is the perfect way to socialise. Intrinsically, our bodies want to move. When we exercise our brains release endorphins, hormones which reduce pain, lower stress, improve mood, and enhance a person’s sense of wellbeing.
As the HSE noted in its advice, small changes can make a big difference. “Start small and keep moving, whatever your age or ability. You’ll feel better, have more energy, and even live longer,” it said.
BENEFITS
Exercise has numerous benefits, including reducing a person’s risk of developing up to 35 chronic diseases, including cancer, heart disease, depression, and type 2 diabetes, to name just a few. It can also reduce a person’s chances of developing a long-term condition by up to 50 per cent and it can reduce the risk of premature death by 20-to-30 per cent.
People with the respiratory condition asthma do not have to avoid physical activities. As the Asthma Society of Ireland pointed out, regular exercise is an important part of a healthy lifestyle for everyone, but especially for people with asthma.
However, the joy that comes from being physically active is matched by the frustration of an injury, with runner’s knee, tennis elbow, and shoulder injuries among the most common ailments. As well as potentially ruining weeks and months of training, sports injuries are likely to cause some level of discomfort and pain, limit movement, and generally make people feel miserable.
When this happens, the community pharmacy should be the first port of call. As well as providing a range of over-the-counter (OTC) medication, the pharmacy is also an important signpost to services that help repair and prevent injury.
Where appropriate, people could be advised to attend yoga and resistance training classes. They can also be advised of the importance of good footwear and a proper warm-up. The local community pharmacist can always provide information on exercise classes or flag healthcare professionals – such as physiotherapists – who will help treat and prevent sports injuries.
Importantly, pharmacists and counter staff can offer advice about treating sprains and strains, such as RICE therapy, which can be done at home. This involves:
? Rest – stop any exercise and try not to put any weight on the injury.
? Ice – put an ice pack on the injury for up to 20 minutes every two-to-three hours.
? Compression – wrap a bandage around the injury to support it.
? Elevate – keep the area raised on a pillow as much as possible.
OTC TREATMENTS
From sprays to creams, tablets, and more, there is a plethora of OTC treatments for sports injuries.
Painkillers such as ibuprofen and paracetamol, as well as a range of other OTC pain medications, are available to help people with injuries. As well as medication, there is also a range of devices which can treat muscle pain – such as deep tissue massage percussion guns – and work to relieve soreness and stiffness. TENS machines are also available and can ease aches and pains, including back and shoulder pain.
Heat and cold packs can also help give relief. According to the Mayo Clinic, there is also some evidence that oral creatine might reduce the frequency of dehydration, muscle cramping, and injuries to the muscles, bones, ligaments, tendons, and nerves. Creatine is an increasingly popular sports supplement, which is available in many pharmacies and sports shops.
Thermacare heat wraps provide long-lasting pain relief and are portable and discrete. The range includes solutions for back and neck pain, as well as relief from menstrual and joint pain. The therapeutic heat also encourages faster healing and each product is designed to comfortably fit any affected area.
Deep Heat and Deep Freeze products, from sprays to creams to patches, are some of the best-known treatments for sports-related aches and pains, and are a staple of many people’s kit bag. The range of products can provide alternative pain relief to customers who cannot take oral pain relief.
Deep Heat and Deep Freeze sprays are some of the most popular sports injury treatments and many athletes also use them before events.
With its iconic red can, Deep Heat Spray is a warming spray to be used on the skin. It is recommended for the relief of pain in muscles, tendons, joints or bones, lower back and thigh pain, sprains, or strains. It can be used before and after exercise.
Deep Freeze Cold Spray delivers an instant burst of targeted cooling to areas such as the back, neck and shoulder, legs, and feet.
WHERE APPROPRIATE, PEOPLE COULD BE ADVISED TO ATTEND YOGA AND RESISTANCE TRAINING CLASSES
There is also a range of Deep Heat and Deep Freeze patches. Using patches is one of the simplest methods to ease pain and discomfort in an affected area. They can be worn under clothes, thereby allowing a person to get on with their day.
Deep Heat Pain Relief Heat Patch can relieve pain from tense muscles for up to 16 hours, while the Deep Freeze Pain Relief Cold Patch can help relieve discomfort from sudden back pain. Deep Freeze Pain Relief Cold Patch provides a fast-acting cooling relief from sprains, strains, minor sports injuries, tense, tired or sore muscles, and joints. It can also be used for the pain associated with arthritis and during pregnancy for muscular back pain. These products work by cooling the affected area for up to three hours.
In terms of creams, Deep Heat Pain Max Strength cream can be used before and after exercise and contains ingredients that provide pain-relief plus heat. Deep Freeze Cold Gel provides fast-acting, soothing relief. It is also easy and convenient to use.
Medicare also provides products. Medicare Infrared Therapeutic Heat Plasters deliver deep penetrating heat that lasts for up to 12 hours. Far infrared energy penetrates the body, stimulating local blood circulation and delivering deep, healing heat into the body. The plasters provide natural heat therapy to aid in reducing aches and pains caused by conditions such as arthritis, rheumatism, and soft tissue injuries. The product may also assist with the following conditions: Rheumatoid arthritis, osteoarthritis, and lumbar soft tissue injury. Minor muscular and joint aches associated with over-exertion, strains, sprains, and arthritis, are soothed and relieved easily and conveniently with these discreet plasters.
Biofreeze products are also very popular, providing fast-acting cold therapy treatment. These products come in a spray, gel, or patches, and are readily available from the community pharmacy. Biofreeze can be directly applied to the skin and can bring targeted and effective pain relief. Its cooling formula is backed by science and research. Nine out of 10 patients say it lasts longer than a cold pack.
Another popular cream, particularly for athletes, is Ovelle Menthol & Wintergreen Cream. Becoming increasingly popular, it is used for the symptomatic relief of muscular pains, lumbago, rheumatic pain, fibrositis, and strains.
Other OTC products include the Voltarol range. Voltarol Emulgel P brings targeted and localised relief from pain and swelling in muscles and joints. It contains an anti-inflammatory drug, diclofenac, which targets the source of pain and has been used as a pain reliever for over 30 years in Ireland. Diclofenac gets through the skin barrier, as well as offering a cooling effect to ease any painful and red areas. It provides a triple effect by relieving pain at source and reducing inflammation, which helps to speed up recovery.
Voltarol Emulgel Extra Strength Gel can provide all-day relief from pain and swelling in joints and muscles, which can be caused by overuse during physical activity such as walking, exercise, gardening, or any other physical activity. The extra strength gel can help a patient take back control of their life by providing long-lasting pain relief.
Diclac Relief 1% Gel is also a popular and trusted brand. It is an anti-inflammatory gel used to relieve pain and to reduce inflammation. Diclac Relief is suitable for use with injured or damaged joints, muscles, tendons, ligaments, and in local soft tissue bruising.
Epsom salts are world famous for easing muscle pain and soreness and are available in a host of products, including soluble bath salts and gels.
Ultrapure Laboratories Epsom Salts Gel with arnica is a natural fragrance-free gel infused with aloe vera and designed to support natural muscle recovery. It is suitable for professional athletes, those doing endurance training, adults and teens suffering from muscle and joint pain, and people with no time or access to Epsom salt baths.
Ultrapure also has other muscle recovery products. Ultrapure Laboratories Ice-Cold Menthol Gel is an intensive sports recovery topical gel with menthol crystals (4 per cent strength) for an instant ice bath-type cooling sensation. This unique formula is infused with soothing arnica, stimulating rosemary, eucalyptus, and peppermint essential oils. This fast-absorbing gel has a mild fresh menthol scent and is designed for on-the-go targeted application.
There is also Ultrapure Laboratories Wintergreen Heat Rub, which is infused with natural extracts, rich oils, plus calming wintergreen oil, and rosemary camphor oil. Soothing juniper berry oil and antioxidant-rich caffeine powder help soothe sore, fatigued, and aching muscles/joints.
Keeping hydrated during sport and exercise is very important. During exercise or activities such as a triathlon, marathon, or hot yoga session, body heat increases making a person sweat. If a person is dehydrated, sweat levels can decrease, body temperature rises, and a person could experience muscle cramps and dizziness. Dioralyte sachets can help restore a person’s natural fluid and body salt balance.
As well as creams, sprays, and pain relievers, the community pharmacist has a range of supports, insoles, and tape products.
The Scholl Gelactiv Sport range was developed to absorb shocks effectively and help reduce excessive pressure from running or sports. With a strong arch support and cushioning, it is carefully designed to fit athletic footwear. As well as a strong arch support for active feet, it has impact cushioning for heels, knees, and ankles, and a sole shape design for all-day comfort.
Sports and kinesiology tapes are increasingly popular to help recover from and prevent injury. One such product is Physiologix Kinesiology Tape from Fleming Medical. It is constructed from a combination of elastic and cotton fibres, and latex-free coating, which creates adhesive properties. It is used to prevent injury and control oedema and pain management.
Kinesiology Tape is almost identical to human skin in both its thickness and elasticity, which allows it to be worn without binding, constricting, or restriction of movement. The sports tape is ideal for a range of injuries.