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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>>>
Ligaments have limited flexibility and as a consequence some or all of their fibres can tear if they are subjected to excessive force.
What are Ligaments?

Ligaments are short bands of tough fibrous tissue that connect bones to other bones and limit the amount of mobility of a joint, or prevent certain movements altogether in and around joints.

What are the cause and effects of ligament injuries?

Ligament injuries have many causes, including falls and sudden twisting of joints or blows to joints that are common in sports like footballThis injury is often referred to as a ligament 'strain'.
A torn ligament can be very painful. It usually causes localised swelling, heat and ultimately bruising. It may be too painful to weight bear through the affected joint and additionally the joint may feel quite unstable. The sooner this injury is diagnosed and treated the more quickly and completely it will heal.

The severity and symptoms of a ligament sprain depends on the degree of stretching or tearing of the ligament.

GRADE 1: the ligaments may stretch, but they don't actually tear. Although the joint may not hurt or swell very much a mild strain can increase the risk of a more serious injury.

GRADE 2: the ligament tears partially. Swelling and bruising are common, and use of the joint is usually painful and difficult.

GRADE 3: the ligament tears completely, causing swelling and sometimes bleeding under the skin. As a result, the joint is unstable and unable to bear weight.  Often there will be no pain following a grade 3 tear as all of the pain fibres are torn at the time of injury.

Physiotherapy for ligament injuries

Physiotherapy treatment at Anatomie will reduce swelling and help you regain range of movement and strength to and get you back to your sport and everyday activities as quickly as possible.

We will initially assess the extent of your injury in order to develop a structured treatment programme which may include:

• Ice and ultrasound in the initial stages to reduce swelling and prevent stiffness..
• Gentle massage to relieve pain and tension
• Stretching to lengthen tight muscles to achieve optimal flexibility
• Joint mobilisation to regain full range of movement
• Muscle strengthening exercises
• Balance training
• Advice on injury prevention

Your treatment and rehabilitation programme will ensure you achieve your maximum potential and reduce the risk of injury reoccurrence.

If you are concerned about a ligament strain or need any advice please give us a call and put your trust in the hands of the professionals… we have built a reputation for getting results and successfully treating people like you ............ Call us now
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Take your first step on the road to recovery today!
Call 020 8907 7666 ... Email