injury questions

“I’M INJURED.  SHOULD I REST OR EXERCISE?”

This is a question we are frequently asked.  The answer lies in the findings of our assessment and is dependent on the severity and the nature of the injury.

Early intervention is the key.  Sometimes complete rest of the injured part is required; however, a modified programme is more often recommended so as to maintain some fitness and yet stimulate healing.  Ideally, we will work with you to achieve long-term good health but your programme will reflect your requirements, the stage of healing and your chosen sport.

For more help and information please contact Lisa Mann, physiotherapist for Jersey Rugby Club, on 07700 700025.

SPRAIN, STRAIN OR SWELLING – TO ICE OR NOT TO ICE?

The initial 72 hours post-injury are critical in the management of soft tissue injuries.  Effective treatment will help to minimise swelling, bleeding and maximise recovery time.

Please note that if you are in any doubt please seek medical opinion immediately. The following can be remembered by the acronym PRICE:

P ROTECT– protect the injured tissue from further injury
R EST – try to avoid excessive activity of the injured part for few days
I CE – apply an ice pack to the affected part for 10 mins every hour.  Wrap the ice pack in a damp towel.  Do not place ice directly on the skin to avoid ice-burn.  Ice helps to constrict the blood vessels thereby limiting the bleeding and reducing the accumulation of avoidable scar tissue.
C OMPRESSION – help reduce the swelling by applying an adjustable neoprene support or compression bandage (e.g. Tubigrip).
E LEVATION – when resting the affected limb, elevate it to help drain the fluid.  Ideally this should be placed higher than your heart to be efficient.

For more help and information please contact Lisa Mann, physiotherapist for Jersey Rugby Club, on 07700 700025.