Supports Buying Guide

We can acquire minor injuries in the course of exercise, work or just everyday life. Fortunately there is a wide range of Supports available to ease the discomfort. The following is a summary of the most common types of injuries and how to avoid them:

Shoulder injury

Discomfort, pain or aching around the shoulder area during or after exercising
Stiffness or tension around the shoulder or upper arm area during or after exercising
Sharp pain on lifting the arm or performing sudden movements
Tenderness or bruising around the shoulder or upper arm area

Reasons for shoulder injury

The upper arm bone (humerus) and the shoulder blade (scapula), which make up the shoulder, provide maximum flexibility at the expense of stability. The strength of this joint lies in the muscular structures surrounding it as the ligaments are not very strong. As a result they are prone to injury and overuse.

Tips for avoiding shoulder injury

Always warm up/cool down and stretch thoroughly before taking part in any physical or sporting activity in order to reduce the risk of injury. Your shoulder must be strong and the muscles in balance with each other to minimise the risk of injury and help your performance
Avoid lifting heavy weights above shoulder height for prolonged periods
Make sure you spread the weight of heavy bags (shopping bags, handbags or kit bags) evenly between the right and left hand

Elbow injury

Pain or tenderness on the inside or outside of the elbow (tennis or golfer's elbow)
Minor swelling around the inside or outside of the elbow following recent injury
Aching and associated weakness in the upper forearm muscles
Protection required against knocks

Reasons for elbow injury

The upper arm bone (humerus) and the two forearm bones (radius and ulna) make up the elbow joint. Bending/straightening of the elbow and turning the palm upwards/downwards are the movements produced by the two major muscle groups in the forearm which attach to the bones either side of the elbow. Overuse of these is common and can lead to symptoms of tennis or golfer’s elbow.

Tips for avoiding elbow injury

Always warm up/cool down and stretch thoroughly before taking part in any physical or sporting activity in order to reduce the risk of injury
If you play racquet/club sports, always ensure that the handgrip is the correct size for you. If it’s too small it can lead to the onset of conditions like tennis elbow
Try to avoid keeping your arms in one position for too long when working at a desk. Intersperse periods of keyboard work regularly with other tasks
Try to avoid prolonged periods of repetitive elbow movements which may lead to overuse injuries

Wrist injury

The wrist joint is made up of the two bones of the forearm (ulna and radius) and the first row of the bones of the hand. The joint is held together by a number of ligaments which provide stability. The muscles of the forearm produce movement at the wrist joint. The joint is frequently injured as a result of falling on an outstretched arm.

Tips for avoiding wrist injury

Always warm up/cool down and stretch thoroughly before taking part in any physical or sporting activity in order to reduce the risk of injury
Try to avoid long periods of repetitive movements of the wrist in order to reduce the risk of developing an overuse injury
If you can avoid the palm down position when you’re working, it will reduce the pressure on your wrists. The ‘handshake’ or ‘karate chop’ position where your thumb is on top of your hand and your little finger is at the bottom, offers least pressure on your wrists
For office workers, when seated at your desk, your elbows should be bent to a right angle so that your forearms are at or slightly above the level of the desk
Try to make use of any manual handling aids e.g. lifts, hoists etc rather than attempting to lift or move heavy objects with your hands.

Knee injury

General weakness, pain and discomfort around the knee joint. Swelling around the knee following recent mild injury.

Reasons for knee injury

The knee joint is made up of the shin bone (tibia), the thigh bone (femur) and the kneecap (patella). It is stabilised by ligaments whilst powerful muscle groups such as the hamstrings and the quadriceps produce movement. As the knee is a major weight bearing joint it is often a source of pain due to wear and tear and is frequently injured during sports and active lifestyle activities.

Tips for avoiding knee injury

Always warm up/cool down and stretch thoroughly before taking part in any physical or sporting activity in order to reduce the risk of injury. Make sure you strengthen your knees to protect them especially after injury
Try to avoid long periods of crouching or kneeling as this puts significant pressure on the back of the knee which may lead to pain and joint dysfunction
Try to keep your body weight within normal limits for your height as this will help to alleviate some of the discomfort associated with arthritis of the weight bearing joints

Ankle injury

This is a very strong joint made up of three bones. The two shin bones (tibia and fibula) and the talus make up the ankle joint which is held together by strong ligaments. These ligaments provide the joint with stability. The ligament on the outside of the ankle is commonly injured during sprains or twists or 'going over' on the ankle

Tips for avoiding ankle injury

Always warm up/cool down and stretch thoroughly before taking part in any physical or sporting activity in order to reduce the risk of injury
Keep a check on the soles of your shoes for signs of heavy wear on the inner or outer edges as pain can develop through uneven foot posture. Insoles can help to correct this
Take care when running or walking on uneven surfaces. Try to wear lace up footwear which supports the ankle as well as the foot

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This Buying Guide gives general advice on Supports. It is intended as a guide only and we always recommend visiting one of our stores and talking to the experts in our sales team if in any doubt about what to buy.