You should not continue to exercise when you feel pain, regardless of whether your sports injury is acute (occurs suddenly) or chronic (long-term).

If a particular movement or activity hurts, stop doing it and seek medical advice. Continuing to exercise while you are injured may cause further damage and prolong your recovery time.

When to seek medical treatment

If you sustain a severe injury while doing a sporting activity, such as a deep cut or concussion from a blow to the head, visit your nearest accident and emergency (A&E) department.

If the injury does not require immediate medical attention but causes severe pain, swelling or numbness, or if you cannot place any weight on the affected area, visit your GP or local NHS walk-in centre.

RICE therapy

If your injury does not require medical treatment, for example a mild sprain or other minor muscle or ligament damage, you can treat it at home using RICE therapy. RICE stands for:

• Rest: avoid regular exercise and reduce daily physical activity. Using crutches or a walking stick may help if you are unable to put weight on your ankle or knee.
• Ice: apply an ice pack to the affected area for 10 to 30 minutes. Do not allow the ice to touch your skin directly as this may cause a cold burn. Before applying ice, wrap it in a towel or put a towel over the injured area.
• Compression: apply pressure (compression) using elastic compression bandages. This may help to limit swelling.
• Elevation: keep the injured leg, knee, arm, elbow or wrist raised above the level of the heart as this may also help reduce swelling.

After 48 hours of RICE therapy, stop compression and try moving the injured area. If, after this time, your symptoms are worse, get advice from a healthcare professional.