Sports Injury Rehabilitation

Hints and Tips

Struggling with an injury or niggle? Some of our hints and tips may help:

 

  1. POLICE your injury (Protect, Optimal Loading, Ice, Compression and Elevation) The new RICE! Use this principle on any injury to aid healing.
    Protection – resting the injured area for the first few days post-injury.
    Optimal Loading – aim to start using the injured area in a gentle, pain-free manner.
    Ice – applied to the injury for 15 to 20 minutes at a time, every 2 hours. Don’t apply ice directly to the skin, wrap in a tea-towel or similar to reduce the risk of ice burn
    Compression – especially beneficial to muscle injuries
    Elevation – as best as possible, raise the injured area (eg putting pillows under your leg when lying down for an ankle or knee injury)
  2. Aches and pains on the bottom of your feet after exercise? Have a can of pop or small bottle of water handy in the freezer and (with socks on) roll the can under your foot. Instant ice massage!
  3. Make time for a proper warm-down including stretching after all training sessions.
  4. Make sure you are wearing the correct footwear. Regularly check the soles and cushioning of your trainers for wear and tear, and choose trainers for comfort not fashion!
  5. Get your gluteal muscles strong to reduce the strain on your hamstrings and lower back. It will also increase your speed and power.
  6. Lower back pain? Try to keep moving! Gentle regular stretching and mobility exercises are proven to be much more efficient in treating LBP.
  7. Sleep is the best recovery, aim for 8 hours a night!
  8. Work on your posture, core, flexibility and proprioception (balance) to help prevent injury. At Sports Injury Rehabilitation, we can write and coach you through programmes addressing these areas (see “Prehab” in the Treatments Available page).
  9. Correct nutrition and fluid intake are just as important as the training you do. If you’re thirsty, you’re already dehydrated! Dehydration can lead to decreased performance and increase the risk of injury. Protein is essential for muscle repair
  10. Seek expert advice for those little niggles that won’t go away, if not managed correctly they can potentially become major issues!
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