First Aid 4 Sport | Blog


Keeping Hydrated

The British summertime appears to be in full swing (touches wood, crosses fingers) It’s no secret, staying hydrated is an important part of your overall health, but there are lots of health benefits that aren’t as well known. Hydration can give your metabolism a boost, lubricate your joints, regulate your body temperature, and even aid digestion. If you’re thinking about upping your fluid intake, here are our six top tips to help you achieve this; How much water you need is unique to you There is a lot of information... Read More


Glass Ankles

The urban dictionary defines glass ankles as: An injury prone ankle with the structural integrity of a house of cards on a bouncy castle. Glass ankles is essentially a slang term for someone who is prone to ankle twist and sprains, a simple trip or stumble can lead to the ankle giving way, this can cause pain and difficulty walking due to the subsequent weakness, swelling and lack of mobility in the joint. Why ‘Glass’? Much like glass, if it is handled without care it will break. People with “glass ankles”,... Read More


Tight Calves

Tight calf muscle symptoms tend to come on gradually and get worse while exercising (often during running). Sometime they will improve during the run, and other times only improve when the muscles cool down. This is a common problem in athletes particularly runners. The reasons for the calf muscles tightening up vary from person to person, but may include biomechanical problems such as over pronation, muscle imbalances elsewhere placing extra strain on the calf or conditions such as compartment syndrome. Treatment The treatment of tight calf muscles should focus on... Read More


Hot or Cold Therapy for Back Pain

Many of us will have experienced a back injury at some point in our lives, and most can testify as to how painful it can be. It’s not unusual to adopt a trial and error method to relieve the pain. Two of the most popular methods of alleviating pain is through heating and / or cooling the area through the use of hot and cold therapy. However, there can be some confusion as to which kind of treatment is best for use on different injuries. There are those who argue that... Read More


Golfers Elbow

What are the Causes of Golfers Elbow? Golfer’s elbow occurs when the soft tissue or muscles at the front of the forearm (flexors) responsible for extending the wrist and fingers, become inflamed or damaged. As its name suggests this injury is very common in golfers due to the nature of the repetitive wrist extension against the resistance of the club and ground and also the repetitive gripping of the hand on the club causing a strain on the soft tissue. Although its name suggests, this injury is common in any... Read More

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Wobble Board Guide

Standing Balance Test (Easy) Stand on the wobble board with your feet shoulder width apart and push the front of the board down towards the ground by flexing your feet forward, aim to get the lip of the board as close to the ground as you can without letting it touch the floor. Proceed to roll the board round in a clockwise direction for 1 minute, once complete do the exercise anti-clockwise. If your ankles/ knees are weak or painful, let the lip of the wobble board touch the ground.... Read More


Patella Tracking

Most often, the patella will shift excessively towards the outside of your leg, however, in some cases although less common; it is possible for it to shift towards the inside. The knee joint is a hinge which connects the tibia and fibula of your leg with your femur. The kneecap is held in its natural position via ligaments on its sides and tendons on its top. In the underside of the kneecap, a layer of cartilage helps the patella glide along the groove situated at the end of your femur.... Read More


Plantar Fasciitis

What are the Causes of Plantar Fasciitis? Plantar Fascia is the band of tissue that stretches from your heel to the bones found in the middle of your foot, acting as a shock absorber in the foot as well as supporting the arch. Plantar Fasciitis is sustained when the Plantar Fascia becomes inflamed and usually occurs at the point in which your heel attaches to the tissue. This injury is one of the most common causes of heel pain with 1 in 10 being affected by this injury at some... Read More


Carpal Tunnel Syndrome (CTS) (pressure on the median nerve)

The median nerve is one of the nerves which supplies the hand. It passes through wrist in a narrow channel (carpal tunnel, CT) along with flexor tendons. Inflammation of the muscle/tendons/fractured wrist can reduce the space in the carpal tunnel which causes pressure on the nerve. Causes Carpal tunnel syndrome is caused by a lack of room in the carpal tunnel, any swelling around it can compress the median nerve, causing the symptoms of carpal tunnel syndrome. Repeated activities requiring wrist movements can lead to inflamed tendons – these movements may... Read More


Medial tibial Stress syndrome (Shin splints)

People who suffering from shin splints often experience acute pain down the front of the lower leg, along the Tibia. These symptoms can be really painful, resulting in swelling or the inability to complete an exercise, this pain can last for as much as a few weeks. Medial Tibial Stress Syndrome is often seen in the military, runners, gymnasts, footballers and dancers. Although it is very common in a wide range of sports. Shin splints are often caused by: high impact stresses on the legs, an increase in exercise or... Read More