Management of an acute injury
In the first 48 hours - PRICE
Protection
Rest
Ice
Compression
Elevation
If symptoms continue then another 24 hours of PRICE is recommended. Should the symptoms continue after 3 days, then refer to me or a Doctor for further advice.
Sub acute phase - Contrast bathing
| Day 3-4 | Day 5-6 | Day 7-8 | |
| Cold | 4 mins | 2 mins | - |
| Hot | 1 min | 2 mins | 4 mins |
| Cold | 4 mins | 2 mins | 1 min |
| Hot | 1 min | 2 mins | 4 mins |
| Cold | 4 mins | 2 mins | 1 min |
| Hot | - | - | 4 mins |
| Cold | - |
Day 3-4 Start and end on a cold
Day 5-6 Start and end on a cold
Day 7-8 Start and end on a hot
From day 3 providing there is no significant heat at the injured area, minimal swelling, some range of pain free movement please use above table.This alternating procedure should last for 25-35 minutes preferably 3 times per day. Please keep the affected area moving during the contrast bathing. Stretching and range of movement work will now need to be considered. Please speak to me for specific advice for you.
Stretching and warming up
Stretching and warming up are two great ways to reduce the chance of picking up an injury. After all, prevention is better than cure.
Who can stretch?
Everyone can stretch, it is never too late. You can be young or old, work outside or at a desk, play sports or exercise infrequently but we can all benefit. (If you have had recent surgery or have a joint or muscle problem please refer to your doctor first before starting a stretching or exercise programme).
When do I stretch?
Anytime and almost as often as you like.
- When you have woken up
- At work to reduce tension
- After sitting or standing for a long time
- If you feel stiff
- Randomly, during the day, example: when watching television
- Before and after sporting activity
Why stretch?
It relaxes the mind and attunes the body. The benefits to you are:
- Reduces muscle tension and relaxes the body
- Helps the body co-ordinate better and to move more easily
- Increases the range of movement
- Helps to prevent injuries, example:muscle strains
- Prepares the body for activity
- Maintains current flexibility, so the body does not get stiffer
- Develops your awareness of the body and the muscles
- Will make you feel good
How do I stretch?
A stretch should be relaxed and sustained with the focus on the muscles being used. The wrong way is to bounce up and down to the point of pain. Regular, correct stretching will make you feel so much better. Breathe slowly and rhythmically. Breathe out when bending forward and as you hold the stretch. When you breathe normally this should ensure a comfortable stretch. Do NOT hold your breath whilst stretching.
Types of stretching
Easy stretch hold for 10-15 seconds
Developed stretch hold for 20-30 seconds
Drastic stretch over 30 seconds but do not push too far
Why should I warm up?
When you warm up, this prepares the body and mind for the activity you are about to commence. The benefits to you are:
- Stretches the muscles and allows a better range of their movements
- Gets the body and mind ready for the actions involved in the activity
- Helps to prevent muscular injuries like strains or tears
- Focuses the mind on the activity itself
- Increases the heart rate which will allow more blood and oxygen to flow to the muscles. This will warm the muscles to the temperature required for the activity
Why should I warm down?
A warm down or cool down can be a scaled down version of the main activity. This will allow the heart rate to reduce back to resting rate. Stretch to prevent muscle stiffness and soreness.
Aftercare
- Drink plenty of water to hydrate yourself
- Stretching
- Take things easy after the treatment to allow the treatment to bed in
