Sports injuries: first aid, rehabilitation and prevention

An acute muscle or soft tissue injury causes small blood vessels to rupture and bleed, often in a muscle. The body responds with an inflammatory reaction, and the pain makes it difficult to use the area [1].

In endurance sports such as running, cycling, rowing and cross-country skiing, most injuries are caused by overuse [3]. Many tendon injuries are wear injuries rather than inflammation, and NHI therefore recommends the term tendinopathy [3]. Intense training without enough recovery weakens tissue repair, and tissue damage can develop before the athlete notices pain [3].

The most common rule of thumb right after an injury is PRICE: protection, rest, ice, compression and elevation [1]. NHI also mentions PEACE & LOVE, a newer proposal that also covers the time after the first few days. It emphasises protection, knowledge about the injury, controlled loading, optimism, pain-free movement and gradual exercise [1].

Cooling can relieve pain and limit swelling. It should not last longer than about 10 to 20 minutes and is most useful in the first 12 hours. Always place something between the skin and the ice to avoid frostbite [1]. Short immobilisation is beneficial but should be limited to a couple of days, because longer rest can lead to stiffness and poorer function [1]. Raising the injured area above heart level can reduce swelling and pain [1].

NHI distinguishes between strain injuries, which occur after forceful muscle work and are most common in the thigh and calf, and muscle injuries caused by a direct blow [2].

The muscle should be offloaded for the first three days, and massage, stretching and heat treatment are discouraged in this phase. After that you can start with light stretching and loading without provoking pain. The load is increased gradually, preferably with eccentric and isometric exercises, and you stay below the pain threshold [2]. For larger injuries, guidance from a professional can be useful [2].

For overuse injuries, relative rest is central to the treatment. This means replacing painful activities with others, for example cycling instead of running, rather than being completely inactive [3].

Gradual adaptation to the sport-specific activities is described as decisive for avoiding setbacks. NHI does not give concrete figures for how much or how fast the load should be increased, and this varies from person to person [3].

NHI describes a meta-analysis from 2014 that included 25 randomised studies with a total of 26,610 participants. The authors found that targeted physical exercises can reduce both acute injuries and overuse injuries [4].

Strength training had the greatest protective effect. Balance exercises and exercises aimed at the individual sport also had a favourable effect, while stretching had no preventive effect in the studies [4]. The effect varies between sports and athletes, and since the NHI summary dates from 2014, it should be read with that in mind [4].

For serious injuries with severe pain you should contact a doctor [2]. This also applies before using anti-inflammatory medication, which according to NHI should only be considered after contact with a doctor [2]. If you are unsure how serious the injury is, or it does not improve as expected, you can have it examined by a health professional.

A physiotherapist can examine the injury, assess what can be loaded and make a plan for gradual rehabilitation. You can read more about physiotherapy and running injuries. If you want guidance with the rehabilitation, you will find information about personal training sessions.

What does PRICE mean?

PRICE stands for protection, rest, ice, compression and elevation. It is the most common rule of thumb for measures right after an acute injury [1].

How long should I rest after a sports injury?

Short immobilisation is beneficial but should be limited to a couple of days. Longer rest can lead to stiffness and poorer function [1].

How long can I keep ice on the injury?

Cooling should not last longer than about 10 to 20 minutes, and something should be placed between the skin and the ice. It is most useful in the first 12 hours [1].

What is the difference between an acute injury and an overuse injury?

An acute injury comes from a specific event, for example forceful muscle work or a blow, and causes bleeding in the tissue [1][2]. Overuse injuries develop over time when the load becomes too great in relation to recovery [3].

Can stretching prevent sports injuries?

In a meta-analysis described by NHI, stretching had no preventive effect. Strength training had the greatest effect [4].

The article about knee problems during exercise deals with pain at the front of the knee. You can find more articles in the overview of articles.

This article was written by Dr.Dropin Fysikalske and is based on the sources listed below. It gives general information and does not replace an examination by a healthcare professional.

The websites were accessed and read on 22 October 2026.

1. Førstehjelp ved akutte idrettsskader (First aid for acute sports injuries). NHI.no. Last updated 31 March 2026. Link

2. Muskel- og strekkskader (Muscle and strain injuries). NHI.no. Last updated 31 March 2022. Link

3. Idrettsskader, utholdenhetsidretter (Sports injuries, endurance sports). NHI.no. Last updated 6 October 2020. Link

4. Kvam M. Trening som forebygger idrettsskader (Exercise that prevents sports injuries). NHI.no (summary of a meta-analysis in British Journal of Sports Medicine, June 2014). Last updated 28 July 2014. Link