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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>>>
Whether you’re an Olympic Athlete or a Weekend Golfer, we have the experience and know-how to get you back to your chosen sport fast and stronger and than before.
If you want to feel like a PRO...then we'll treat you like one!

Many of our Physiotherapists work closely with elite athletes and even Premiership football clubs and are very experienced in dealing with the complete spectrum of sports injuries from the acute injury to the all too common chronic overuse problems.

In the world of PRO sport the quicker you can get back to full fitness the better - if you think about it the same applies to you whether you play sport or not.

The reality is that over 95% of all sports injuries do not require surgery and would benefit from physio and sports specific rehab so we are the perfect point of first contact for expert diagnosis and treatment

In the unlikely event that further investigation or surgery is needed, we have excellent links to leading Orthopaedic Consultants and can provide rapid access to scans such as MRI, X-ray and CT.
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