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What to do in the first few days after an injury

Following an injury don't do anything that reproduces your pain for the initial two or three days. 

After that, you need to get it moving or other problems will develop.

Our physios can diagnose your problem and give you a clear indication of your best course of action.

Researchers have found that in most cases early physio intervention for acute soft tissue injuries is very beneficial  
Ice should be applied for the first two or three days following an injury such as ligament sprains, muscle tears or bruising.

Apply ice for 20 minutes every two to three hours for the first few days until the "heat" comes out of the injury.

Always place a cloth between the ice and your skin.
Avoid heat (and heat rubs) in the first 48 hours of injury. Heat will encourage bleeding at the site of the injury if used too early.

Apply heat with a heat pack for 20 minutes a few times a day to increase the blood flow and hasten your healing rate.

Heat will also help your muscles relax and ease your pain.

This brief guide is only for general information. If you are at all concerned about any aspect of your injury you should always seek medical advice. For free injury specific advice Contact us>>>
Dance is unique being both art and sport. Dancers tend to be at a high risk of injury as a result of over-use and the often extreme postures and pressures put on their bodies
Although we do see injuries resulting from a sudden trauma like a fall the most common dance related injuries we treat are due to overuse, muscle imbalances, lack of appropriate flexibility. strength deficiencies or joint instabilities.

What's sets dance apart is unlike many sports, dance has no seasonal breaks meaning a constant high level of fitness is required with rigorous and almost unparalleled training and rehearsals. What we see with dancers is that are often slow to react to signs of injury adopting the 'the show must go on' attitude. A commendable attitude on one front however, if injuries are not addressed they can have detrimental effect on their performance and possibility on the longevity of their careers.

As physios we are expert in how your body moves and can help prevent and overcome injury, and we have the experience and understanding to always take into account the demands and time pressures that dancers are under ...... and we go further than just to treat the immediate problem: as part of our package of care we will provide you with better understanding of your body and movement patterns to lessen the chance of injury in the future.

65% of dance injuries are the result of overuse and 90% of injuries occur when fatigued ...... Listen to your body - Stop when you are too tired or if pain tells you that something is wrong

Whether you need help to recover from an injury, need advice and dance specific rehab or help with a particular problem to help enhance your current performance, we are here to help.

Don't let the side down, get fast access to expert treatment, just like the PROs do! .
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Take your first step on the road to recovery today!
Call 020 8907 7666 ... Email