You've settled into the armchair, opened a can and taken control of the remote - but are you in shape to watch England?

With the Euro 2004 kick-off only days away, physiotherapists are helping England football fans support their team safely from the sofa.

Fans will spend an average of three hours in front of each football match, having to watch any number of scenarios with the potential to cause pain and injury.

To help combat this, the Chartered Society of Physiotherapy has drawn up a fan's injury survival guide and sent copies to football clubs across the country.

The society describes its guide as a "must-read for all armchair supporters".

The guide covers all aspects of watching the game, from pre-match preparation and wise use of the half-time, to dealing with a goal by the opposition or a penalty shoot-out.

Physiotherapist Sammy Margo, who helped produce the guide, said it was not just the players who were prone to injuries.

Out-of-shape armchair fans also suffer for their love of the game. "A typical England performance can be an emotional and physical rollercoaster ride," said Ms Margo.

"A bad decision from the ref, a stunning kick from Beckham, or a penalty shoot-out can provoke reactions among fans that sometimes lead to post-match pain and injury."

Among other tips, fans are warned not to lunge forward from a sitting position or slouch on the sofa.

The guide also includes helpful hints on relaxation breathing between penalty kicks.

"It's easy to get caught up in the excitement and forget about the pressures we're putting on our bodies," said Ms Margo.