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LB Physiotherapy Care

Help & Advice

Please find some self help measures below to aid recovery after injury

For the first 72 hours of your injury...

With any injuries sustained between 24-72 hours ago, follow the steps below:

P - Protect from further injury. Temporarily withdraw from sport or activity that caused injury

R - Rest the affected area

I - Ice can be applied to acute sprains and strains, such as an ice pack or packet of frozen peas, wrapped in a damp tea towel and applied to the affected area for about 10 minutes

C - Compression – Tubular banaging could be used to support a lower limb injury but remove before retiring to bed

E - Elevate - For lower limb injuries, elevate when resting to reduce swelling

For a more persistent injury...

Persistent injuries lasting a week or longer then please see advice below:

  • A hot water bottle or wheat pack wrapped in a towel, applied to the painful area for 15-20 minutes may help with more persistent conditions.

  • Remember that with many chronic and arthritic conditions, when you move the pain you may have isn’t harmful and occurs due to joint and muscle stiffness rather than any damage occurring to your body tissues and joints… 

  • So the take away message with chronic problems is that moderate activity is beneficial and not in any way harmful!

  • NB. Hot or cold can burn the skin so if applying a compress, do check regularly & remove if the skin has become red or blotchy. Do not apply any compress if you suspect any sort of infection in the affected area.

Clinical Advice

See below a few tips 

  • KEEP ACTIVE: Research has shown that resting for more than a couple of days does not really help and may prolong your disability. 

  • Modify your activities initially and return to them as soon as possible.

  • Getting stiff joints and muscles working again can be painful, but this is normal and unlikely to cause further damage.

  • Regular changes of position or activity throughout the day help to prevent and reduce stiffness and encourages you to maintain your mobility.

  • Exercises are designed to mobilise, strengthen and re-educate muscles and joints. Work at them gently but regularly.

  •  Regular walking is one of the best exercises.

  •  You should continue to take your medication, even though many people do not like taking tablets. Your GP or pharmacist can advise on ‘over the counter’ medications.

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