When it comes to sport, play it safe

With visions of glory in their heads and a pair of battered football boots on their feet, the amateur football player turns out in all weather to play on any terrain.

But football can result in some painful injuries, not to mention swimming, cycling or running.

Will Drew, editor of FHM Bionic magazine, says: "People often overestimate their ability - which not only results in the humiliation of failure, but frequently sees them hobbling home with a strained groin, pulled hamstring or back injury."

Foot injury expert Suzanne Dolby, who has just opened a sports injury clinic in Darlington with physiotherapist Mark Riley, says it is a good idea to have a fitness assessment before taking up any sport.

"It would definitely be an idea to have an assessment before you take any sport up. Especially if you haven't played for a long time, or if you are drastically unfit, just to see what your capabilities are."

Different people are made for different sports.

"Just because you are big does not necessarily mean you are made for rugby and just because you a small it does not mean that you are cut out to be a marathon runner," says Suzanne, a fully-qualified podiatrist who regularly works with the Premiership footballers of Leeds United.

"We can look at your whole body, do some tests and look as things like strength and flexibility which will give you some indication of which sport will suit you," says Suzanne.

"For instance, if you have ligament problems which mean that if someone barges into you, you are going to have a dislocation then it would not be a good idea to play rugby. Maybe you should consider a non-contact sport," she adds.

Ignoring old injuries and carrying on regardless is not a sensible option.

The general rule of thumb is however long you are injured it will take twice that period of time to get better.

"If you wait six months before you see someone it might take a year of working on you to get you back to the stage you were at before the injury," says Suzanne, who runs clinics at the new private Woodlands Hospital Monday, Wednesday and Thursday between 5pm-9pm.

"It is a very good idea to get old injuries checked out to make sure the problem has really cleared up, particularly as the body sometimes compensates by transferring the problem to another area of the body," she adds.

The symptoms of leg injuries sometimes transfer into the lower back and neck.

"If you start playing sport and you suddenly get lots of headaches you really need to get it checked out. It may not be your neck that is the problem, it may be the legs," she says.

While caution is the word Suzanne knows only too well that the determined amateur sportsperson is probably going to go ahead regardless.

"If some people are determined to play a particular sport you might not be able to put them off, but at least you can make them aware that they do have the options of other sports," she says.

"We can look at you and say OK as long as you work on this particular group of muscles, maybe you can alter the way you run and sit."

Most people will go to their GP with a health problem, including a sports injury, but long NHS waiting lists to see a physio or someone like Suzanne, persuades many people to go private for this kind of problem.

Different types of sports pose different risks. Collisions are much more likely in team sports, for example, which means ankle, knee, hip or groin injuries. It's also more difficult to pace yourself in team sports. After all if someone is going for goal they won't wait for you to catch your breath.

Dr Craig Williams, lecturer in exercise and sports science at the University of Exeter, says: "It's natural to want to do your best in team sports. You are under the influence of other players and spectators. You can get over-excited and push yourself more than your actual ability."

But Drew says peer pressure in team sports is not the only reason people push themselves too hard.

"There's no-one to blame in individual sports except yourself so it can lead to greater effort. Over-doing it with individual sports like running or cycling is more likely to cause hamstring damage from repetitive strain," says Williams. "In racket sports, you are much more susceptible to upper body injuries," he adds.

Reaching to slam away a volley or serve an ace in a tennis match could put strain on elbows, shoulders or wrists.

One way to prevent injury is to make sure you have the correct equipment. For runners a decent pair of shock absorbent shoes is essential and Dr Williams suggests a new pair of trainers for every 500 miles.

He also recommends a warm-up routine of 15 to 20 minutes to get the heart beating faster until you are slightly breathless and the body is ready for strenuous exercise.

After exercising you should also do a warm-down for about ten-15 minutes and Dr Williams says, "A common mistake is not to let your body rest and recover after exercise. Sometimes you cannot avoid injuries. You don't mean to collide but it happens and injuries are a risk of the game.''

Whereas David Beckham had a professional physiotherapist to treat his injured groin, lesser mortals might spend weeks doubled up in agony after a sporting injury.

Following the four step RICE guide - Rest, Ice, Compression and Elevation - will alleviate the pain. Stop playing, apply ice to reduce the swelling, add pressure to the area and raise it higher than the head to reduce blood flow and swelling. "Keep the injured part moving as much as possible as quickly as possible so that once the swelling and pain starts to subside you'll still have some movement," adds Dr Williams.

Jumping on a bicycle might not seem tempting to someone with a groin injury, but Dr Williams highly recommends it for keeping mobility and aiding recovery.

A massage from a friend might seem the perfect idea to ease those strained muscles. But, according to professional physiotherapists, it can do more harm than good. "If you don't know what you are doing you could be making the situation worse. Also massage increases the blood flow to the site of injury so in some ways it increases swelling."

Diet can also help the recovery process. Alcohol will slow down injury repair - so no post-match pints of lager - and eat fruit, vegetables, grains and starches to make sure your body has the nutrition it needs.

But Dr Williams warns: "Self-diagnosis can be dangerous. If the injured part is still swollen and causing pain after a few days the chances are it is broken and you should seek professional advice."

If you want to keep fit without enduring injuries, play it safe. Eat well, exercise often and know your limits.

*To contact Suzanne Dolby ring (01325) 341700.