Sprains and strains

Practising self-care is something we all need to do every day. For ourselves, our families, and for the NHS. It builds confidence for those living with long-term health conditions, encourages people to stay well and healthy, and provides support for those dealing with short-term illnesses and ailments.

Eat a balanced diet

Enjoying a balanced diet that is rich in fruit and vegetables and low in saturated fat, salt and sugar will make you feel better and have a positive impact on your health. The key to a healthy diet is to eat the right number of calories for how active you are. Eat or drink too much and you will put on weight because the energy you do not use is stored as fat. Eat or drink too little and you will lose weight.

Be active

Being active is great for your physical and mental health. Walk more, use the stairs instead of the lift, do something you enjoy that increases your heart rate.

Adults should be active for at least 150 minutes each week, children aged five-16 years old should be active for at least 60 minutes per day and kids under five need three hours of activity a day.

Enjoy a healthier lifestyle

Quit smoking and drink less alcohol.

Portsmouth Wellbeing Service supports Portsmouth residents to quit smoking, achieve a healthy weight through eating well and moving more, and to drink less alcohol.

Go outside daily

You should try to get outside into natural daylight as much as possible as vitamin D helps to keep your muscles, bones and teeth healthy, as well as providing stimulation for the brain and making you feel happier. If you cannot get outside, consider taking vitamin D supplements, especially during the winter months.

Get your vaccinations

Whether it is your annual flu jab or COVID-19 vaccination or booster, it’s important to boost your immunity, especially in winter. Getting these jabs helps to protect you, but also those around you – particularly those who are most vulnerable.

Look out for each other

Self-care is also about checking in on each other and looking out for those around you. Whether it is an elderly relative or neighbour, friend or family member you have not seen for a while, or someone you see every day. Check in on them regularly to make sure they are okay.

Have a well-stocked medicine cabinet

Paracetamol, ibuprofen and aspirin for adults, if not conflicting with prescribed medication, or advised to not take by doctor or pharmacist i.e. ibuprofen for certain asthmatics, aspirin or anti-inflammatories with blood thinners.

Have the equivalent medications for children – usually liquid preparations of paracetamol and ibuprofen (not aspirin if under 16 years old)

Cold and cough medicines, and lozenges for sore throats

Mild laxatives to relieve constipation

Rehydration mixtures for diarrhoea or vomiting

Indigestion remedy

Thermometer to check for fever. In-ear most reliable. Oral, axillary (armpit) or rectal checks are all fine but specify where temperature has been taken from when speaking with healthcare professionals.

Range of plasters, bandages and dressings

Antiseptic wipes to clean cuts before they are dressed

Travel sickness tablets

Pharmacists can help you and your family with minor health concerns. They can offer expert advice and over-the-counter medication to help treat conditions such as colds, coughs, headaches, aches and pains or an upset stomach.

You can find the opening times of local pharmacies online. If you’re not sure where your local pharmacy is, use the NHS pharmacy finder.

Times are subject to change, and you are advised to contact the pharmacy before attending to ensure they are open and have the medication you need.

Pharmacy First allows people who receive certain benefits to go straight to their pharmacist to receive treatment, for selected minor ailments, without needing to visit their GP to get a prescription.

You might be suitable for electronic repeat dispensing (eRD) if you get regular or repeat medicines that do not change. eRD means your GP can send your regular or repeat prescriptions electronically to a pharmacy of your choice. You can then collect your medication from your pharmacy or ask them to deliver it to your home.

Many over the counter medicines help with minor health concerns and do not require a prescription. The team of health professionals at your local pharmacy can offer help and clinical advice to manage minor health concerns and if your symptoms suggest it’s more serious, they’ll ensure you get the care you need, including GP referral.

Most General Practitioners (GPs) treat common medical conditions and refer patients to hospitals and other medical services for urgent and specialist treatment. They are highly skilled doctors who help patients manage their health and prevent illness. GPs work alongside other healthcare professionals at a GP practice – discover more about the team at your GP practice.

There are 12 GP practices in Portsmouth. You can register with a GP practice, even if you are not currently ill. Each practice has its own website where you can follow the link for new patients or patient registration. Use online or phone consultations, if possible, to save surgery appointments for those who need them.

If you need medical support at the weekend or on a weekday evening between 8pm and 8am for something that means you might need to see a GP, please contact NHS 111 on www.111.nhs.uk or by calling 111 from any phone.

Through 111, and with the support of Portsmouth Primary Care Alliance, a doctor will call you back and, if you need to be seen, can book you an urgent appointment.

For urgent medical help that is not an emergency, and when you are not sure where to go, call 111 for free from a landline or mobile phone, or visit 111.nhs.uk online.

Trained clinicians, such as doctors, nurses, pharmacists and paramedics, alongside call advisors offer advice and treatment for physical and mental health, without the need for patients to use another service such as a GP or Emergency Department.

If needed, 111 can book patients into urgent treatment centres, emergency dental services, pharmacy, A&E, or another more appropriate local service – as well as send an ambulance should the patient’s condition be serious or life-threatening.

Available 24-hours a day, seven days a week.

UTCs are GP led, open at least 12 hours a day, every day, and are equipped to diagnose and deal with many of the most common ailments people attend A&E for.

They offer treatment, advice, and information for a range of minor injuries and illnesses including:

• Minor head and eye wounds
• Sprains, strains and breaks to arms, lower legs, and feet
• Minor head injuries with no loss of consciousness or penetrating injuries (If you are on blood thinners and have a head injury, go to Emergency Department)
• Abscesses
• Bites
• New cuts and wounds
• Minor burns or scalds
• Emergency contraception

Your nearest Urgent Treatment Centre:

• St Mary’s Hospital, Milton Road – open every day, 8am-8pm
• Gosport War Memorial Hospital, Bury Road – open every day, 8am-10pm
• Petersfield Hospital, Swan Street – open every day, 8am-8pm

UTCs don’t have appointments, they have attendance times. These can be booked by calling 111 or as a referral from a GP. You can also turn up without a pre-booked attendance time, but you may wait longer to be seen.

UTCs aim to ease pressure on hospitals, leaving other parts of the system free to treat the most serious cases.

For life-threatening emergencies only such as loss of consciousness, severe chest pain, breathing difficulties, stroke or heavy bleeding that cannot be stopped.

Portsmouth’s nearest Emergency Department is at Queen Alexandra Hospital, Cosham.

If you are in a life-threatening situation, call 999 immediately or go straight to the Emergency Department.