Even a “simple” fall can leave you with more than just a bruise. Some problems show up straight away, while others build over the next few hours or days.

1. Muscle Strains

Strains happen when muscle fibres are overstretched or torn. This is very common if you tense up or twist suddenly trying to prevent a fall. Typical areas affected include:

• Lower back
• Neck and upper shoulders
• Hamstrings and thighs
• Shoulder and upper arm muscles

2. Ligament Sprains

Ligaments support and stabilise your joints. When you slip or land awkwardly, a joint can twist beyond its normal range, stretching or tearing the ligament. The ankle and knee are particularly vulnerable. Sprains often cause:

• Swelling around the joint
• Bruising and tenderness to touch
• Pain when you move or put weight through the limb

3. Joint Irritation and Soft Tissue Damage

A direct impact onto the hip, knee, elbow, shoulder or wrist can irritate the joint surfaces and surrounding soft tissue. You might notice:

• Deep bruising and stiffness
• Reduced range of movement
• Discomfort when you try to use the joint normally

4. Back and Spinal Issues

Even if you don’t land directly on your back, the sudden jolt can strain muscles around the spine or compress spinal joints and discs. This can lead to:

• Sharp or aching lower back pain
• Stiffness first thing in the morning
• Pain bending, twisting or lifting
• Sciatica-style symptoms if nerves are irritated

5. Injuries in Older Adults

For older adults, falls can unfortunately be more serious. Reduced bone density, balance changes and weaker muscles increase the risk of:

• Hip fractures
• Wrist and forearm fractures
• Loss of confidence in walking
• Reduced independence over time

Many people assume that soreness after a fall will simply settle on its own. While that’s sometimes true, untreated strains and sprains can lead to ongoing pain, stiffness and compensation patterns, where the body moves differently to avoid discomfort.

1. Early Assessment Prevents Long-Term Problems

A physiotherapist can identify exactly which structures are affected and how your movement has changed. By treating the root cause early, we reduce the risk of:

• Chronic back or neck pain
• Recurring sprains and “weak” ankles
• Poor posture and altered walking patterns
• Overuse problems in other joints

2. Reducing Pain and Inflammation

At ESP Physio, we use a combination of hands-on treatment and targeted techniques to control pain and swelling, such as:

• Manual therapy and joint mobilisation
• Soft tissue and sports massage
• Gentle stretching and guided movement
• Taping or bracing where appropriate
• Advice on ice, heat and pacing activity

3. Restoring Strength and Mobility

Once pain is controlled, the focus shifts to moving well again. Tailored exercise programmes help:

• Rebuild strength in injured muscles
• Improve joint flexibility and range
• Correct movement patterns and posture
• Support a safe return to work, sport or hobbies

4. Improving Balance and Preventing Future Falls

If balance or confidence contributed to the fall, we include specific exercises to train:

• Single-leg balance and stability
• Core strength and control
• Coordination and reaction time

This is particularly important for older adults, where one fall can increase the likelihood of another if nothing changes.

5. Supporting Your Confidence

Falls can be frightening. It’s common to feel nervous about walking outside, using stairs or returning to previous activities. Physiotherapy gives you a structured path forward – you’re not guessing what is safe. We guide you step by step so confidence grows as your body recovers.

Children and Teenagers

Younger people often bounce back quickly, but their bodies are still developing. Falls can impact growth plates, joint alignment and participation in sports. Physiotherapy helps ensure injuries heal correctly, preventing problems from reappearing later in life.

Adults (20–60 Years)

For working-age adults, slips and falls can affect:

• Lower back – from sudden twisting or lifting
• Shoulders – from reaching out to break a fall
• Wrists and hands – from landing on outstretched arms
• Knees and ankles – from twisting or awkward landings

These injuries can limit your ability to work, drive, care for family or stay active. Physiotherapy speeds recovery and supports a safe, gradual return to normal life without rushing or risking re-injury.

Older Adults (60+)

For older adults, a fall is rarely “just a fall”. It can lead to:

• Fractures, especially of the hip or wrist
• Reduced mobility and confidence
• Fear of leaving the house or walking alone
• Loss of independence over time

A tailored physiotherapy plan focuses on strength, balance, flexibility and confidence. The aim is not only to recover from the recent fall but to reduce the risk of future incidents and help maintain independence for as long as possible.

If you’ve just experienced a slip or fall, how you respond in the first 24–48 hours can influence your recovery.

• Stay where you are for a moment. Check for pain before getting up.
• Apply ice (wrapped in a cloth) for up to 20 minutes at a time to reduce swelling.
• Avoid heavy lifting, running or intense activity for the first day or two.
• Keep gently moving within your pain-free range to prevent stiffness.
• Seek urgent medical attention if you suspect a fracture, have severe pain or cannot put weight on a limb.

At ESP Physio, we take a detailed, individual approach to injuries from slips and falls. Your first session typically includes:

• A full history of how the fall happened
• Assessment of posture, movement and walking pattern
• Strength and flexibility testing
• Specific tests to pinpoint which tissues are affected

From there, we create a personalised treatment plan which may include:

• Hands-on manual therapy and soft tissue work
• Joint mobilisation to restore normal movement
• Progressive strengthening and stretching exercises
• Balance and stability training
• Home exercise programmes and self-management advice

We’ll also discuss simple ways to reduce your future risk, such as footwear choices, home adjustments and ongoing strength or balance work.