29/04/2020
A little ‘Lockdown’ advice from our club physio and her sports injury clinic.
Go ahead and check out her page for more information on the great service East Cleveland Sports Injury Clinic provides 👩🏻⚕️⚽️
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Working out at home and gained an injury?
The fabulous RICE PROTOCOL🏋🏻♂️🏏 is a self-care method and a great way to reduce swelling, ease the pain and speed up the healing of an injury that’s just occurred and can be done at home. So here’s 4 simple steps of how to do the RICE protocol...
🧊 R - Rest! Rest the injured area until pain has eased, pain is a signal to your body that something is wrong so rest as much as possible for at least 2 days.
🧊 I - Ice! Use ice on the injury to prevent further swelling and to reduce pain. Apply ice for 10 mins and then have a 10 minute rest, repeat this 3 times and ensure the ice is wrapped in a towel to prevent ice burns.
🧊 C - Compression! Wrap the injured with a bandage or medical tube grip, increasing blood flow and speeding up healing. The bandage is not to be too tight and needa to be taken off during the night.
🧊 E - Elevation! Elevate the injured area above the level of the heart, this seems difficult to do for some but my top tip is do this when icing the area.
Follow these steps and you’re on the road to recovery! Make sure you follow all these steps and never do any exercise that causes pain, remember only returning to sport sooner than needed will result in further injury.
Any questions don’t hesitate to message the page and for any tips/ advice or stretches you want to see let me know! Thanks Grace 😁
* there are many different versions to the rice protocol as well as dosages suggested, these are what I’ve found works generally best for my clients and players. I have not physically seen your injury and therefore can only suggest and advice rice protocol treatment. *