Q. I think I’ve got a sprain – should I go to a doctor?

A. Not necessarily. Sprains and strains are common injuries affecting the muscles and ligaments, most can be treated at home without seeing a GP.

It’s likely to be a sprain or strain if:

• you have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back

• the injured area is swollen or bruised

• you can’t put weight on the injury or use it normally

• you have muscle spasms or cramping – where your muscles painfully tighten on their own

If it is a sprain, for the first couple of days, follow the four steps known as RICE to help bring down swelling and support the injury:

1. Rest – stop any exercise or activities and try not to put any weight on the injury.

2. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.

3. Compression – wrap a bandage around the injury to support it.

4. Elevate – keep it raised on a pillow as much as possible.

To help prevent swelling, try to avoid heat – such as hot baths and heat packs – and alcohol for the first couple of days.

When you can move the injured area without pain, try to keep moving it so the joint or muscle doesn’t become stiff.

You can speak to a pharmacist about the best treatment for you. They might suggest tablets, or a cream or gel you rub on the skin.

Q. I’ve got the January blues – please help!

A. The middle part of January is often a time when people feel flat. It seems a long time until the summer warm weather – and Christmas is a distant memory. However if you’re feeling a little low – there are ways to help lift your spirits.

If money is more sparse after Christmas, why not go round and see a friend at their house, or invite them to yours, rather than meeting at a coffee shop?

We all like helping others but never quite find the opportunity. What about working with your neighbours to clean up leaves? Even better, if there’s someone elderly or frail who lives nearby, why not ask them if you could clear their leaves so they don’t slip. There may be simple jobs they may not be able to do themselves.

The countryside we have on our doorstep is beautiful – go for a run or walk in the fresh air – maybe with a friend – it will help both your mind and body.

And try spending time with your children or grandchildren. Our lives are so busy that sometimes we simply ignore the simple things. Building these relationships makes life pleasurable.

All the above needn’t cost the earth. Talking gets rid of these winter blues. Combine it with activity and even better in a group. You’ll meet people and make new friends. And if you try something you’ve never done before – you might find you enjoy it!