You’ve pushed yourself too hard, and now you’re in pain. Don’t worry, it happens to the best of us.
Most people have heard of the term ‘R.I.C.E’, but a study from the New England Journal of Medicine has shown that starting rehabilitation two days after injury shortened the interval from injury to pain-free recover by three weeks. This was compared to patients that waited 9 days post injury to seek rehabilitation.
The early rehabilitation period can be used as a period to strengthen the tissue with optimal loading exercises.
If you’ve recently suffered a sports related injury, follow these steps for optimal recovery time:
- Rest – as soon as you feel pain rest and protect the injured area
- Ice – Apply a cold pack 3 or more times per day (at 10 – 20 minute intervals)
*Ensure a towel is placed over cold pack before applying to the skin - Compress – Compression or wrapping the area will help to decrease swelling
- Elevate – Ideally aim to keep the area above or at the level of your heart to minimise swelling
- Book a Physio Appointment – Call 07 3284 2754 to book an appointment with a trusted physiotherapist