By Eric White

WITH warmer temperatures finally making an appearance, some of us may be inspired to hit the gym or start a new sport.

After all, longer days mean more time to work, rest and play.

However if you’re a beginner you don’t want to end up with an injury. So, NHS West Essex Clinical Commissioning Group (CCG) is offering basic advice to avoid sprains and strains this summer.

We all know that exercise has many health benefits. It can reduce the risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50%.

Many injuries are caused from poor technique (example shown above).

Dr Rob Gerlis, Chair at NHS West Essex CCG, said: “Sports injuries are more likely to happen when a person starts a new sport or exercise for the first time.

“So warming up beforehand will help to prepare muscles for exercise.

“Start with gentle exercise, such as walking or jogging to get the blood flowing to your muscles.

“Then gradually increase the pace until you’re running briskly. Once your muscles are warm, do some gentle stretching exercises paying particular attention to the muscle groups that you’ll be using.

“A gentle cool-down after exercise means you’ll have less muscle stiffness and soreness afterwards.”

Signs of a sprain or strain can include pain, swelling, bruising and tenderness around a joint or in a muscle. You may also find it difficult to move the affected body part. So make sure you don’t push yourself too hard.

Most sprains and strains can be treated at home with self-care techniques, such as paracetamol or PRICE therapy, which stands for: protection, rest, ice, compression and elevation.

Remember soft tissue injuries can take up to four weeks to heal. However, if you feel that the symptoms are worse and haven’t improved after a few days of self-care, please call NHS111 – available 24 hours a day, seven days a week. They can offer advice about what to do or where to go.

All you have to do is dial 111 to talk to the NHS.

For more information about preventing sports injuries and treatment, visit www.nhs.uk