WHAT WE CAN DO FOR YOU
1 DIAGNOSE your injury.
2 TIME FRAME –
How long will you be off sport?
Do you need to be off?
What else could you safely do to maintain fitness?
3 MONITOR your rehabilitation and treat appropriately minimising time lost off the field of play.
4 INSTRUCTION as to which exercises, stretches and strengthening are best suited to you and your sport.
5 SCREENING – fully body musculoskeletal screen to identify any weakness and prevent injury.
6 EDUCATION – about injury management, prevention and maximising sporting performance.
The first 24-48 hours is crucial in the effective management of any soft tissue injury.
For sprains, strain, and bruises, start the R.I.C.E.D. programme.
injured tissue must have time to heal
I – ICE
10-15 minutes every 1-2 hours
Cold reduces the pain, causes contraction of blood vessels – thus reducing bleeding and swelling
C – COMPRESSION
moderately firm bandage to control swelling
E – ELEVATION
elevate the injured part above the level of the heart
D – DIAGNOSIS
An accurate diagnosis either by a doctor or physiotherapist will identify the expected duration off sport and any appropriate specific rehabilitation
- Correct warm up and cool down exercises
- Appropriate footwear
- Wearing protective clothing, i.e, shin pads, eye goggles
- Sport specific conditioning and stretching.