Self-Management Strategies

When you first start noticing pain, it may help to reduce your activity for a short amount of time to allow the pain to settle.

However, there is strong evidence that says keeping active and slowly returning to your normal levels of activity can actually help the pain to settle quicker.

Evidence says all types of exercise can be helpful, so it is best to do the exercise you most enjoy.

Other Self-management strategies to try:

  • Apply an ice or heat pack to the area. Do not leave it there for greater than 10-15 minutes and do not place ice or heat directly on the skin.
  • Simple pain relief as advised by a pharmacist or GP can to reduce pain and allow for more activity.
  • Maintaining a healthy weight – see Feel Good Suffolk.
  • Get a good night of sleep.

When to seek additional help and how to access it

  • If you have experienced any trauma to the area and continue to get pain.
  • If your pain is worsening.
  • If you have tried self management strategies for 2-3 weeks and symptoms have not improved.
  • You can self-refer here.

When to seek urgent medical advice and how to access it:

  • An increase in redness, warmth, and tenderness to the area, especially if you had a recent surgery or generally feel unwell.
  • Throbbing pain in the leg, usually in the calf or thigh, when walking or standing up
  • Swelling to the calf or thigh compared to the other side
  • Warm skin around the painful area
  • Red or darkened skin around the painful area
  • Swollen veins that are hard or sore when you touch them
  • If you had a significant fall or trauma and you are struggling to move the affected area
  • For any of the above, please ask for an urgent GP appointment or get help from NHS 111 (via phone call or online) here.

What to do if I am off of work due to my symptoms?

  • If you are off for less than 7 days, you can self certify.
  • If it has been over 7 days, you may need a fit note
  • More info about when you need a fit note can be found here.