Erina Sports & Spinal Physiotherapy

Sports Injury Centre

Australian’s have a love for the outdoors and their sports. While this
generally results in a healthier lifestyle, it also results in the occasional musculoskeletal injury. Common injuries include:

  • Muscle strains
  • Contusion injuries (“corks”)
  • Ligament sprains
  • Joint injuries
  • Over-use injuries
Sports Injury

There are a number of ways you can minimise the risk of sustaining injuries. These include:

  • Perform warm-up and cool down exercises
  • Learn correct technique for your sport, e.g. swimming stroke
  • Use protective equipment specific to your sport, e.g. shin pads in soccer
  • Wear braces or strapping
  • Maintain good fitness, strength and flexibility
Stretching before Exercise

Remember, you should not play sport to get fit, you
should get fit to play sport

As physiotherapists, we specialise in sports injury management and rehabilitation, however there are a few simple steps you can perform to minimise your recovery time. The initial management of soft tissue injuries, i.e. the first 3 days, includes:


Rest: minimise movement of the injured area

Ice: for 20 minutes every 2 hours

Compression: wrap injured area with an elastic bandage

Elevation: injured area to above the level of your heart

(These minimise swelling and bleeding)

Do not

Heat: including heat rubs, hot baths etc

Alcohol: of any kind

Running: or any unnecessary activity

Massage: not even a “light” rub

(These increase swelling and bleeding)