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Pain is a 'warning sign'; it's the way your body tells you that something is not right.

Pain helps protect against further tissue damage by stopping you from doing some things that could make your problems worse. Just like an oil light warning that comes on in the car, if you ignore it when it comes on, eventually it will do your engine a lot of damage; pain is the same type of warning signal for your body.
It is often hard to know what you should do if you have pain, should you ice it or heat it? We have provided some information that may help you make that decision. If you are in any doubt feel free to call us.

Acute injury management    (If you have just hurt yourself)

The first 72 Hours immediately following an injury are critical. What you do in this time determines how well and how quickly you will heal. Following RICER and No HARM below, will help you reduce the damage done until you seek medical advice.

RICER

Rest Do not try to play / train through the pain as it may do more damage Ice - (decreases blood flow) Apply ice onto the injured area for 15 – 20 min, and do this every 2 hours. Never leave the ice on for longer than 20 minutes at a time, and never apply ice directly onto the skin, damp cloth is best. Compression - (decreases inflammation) Apply a compression bandage around the injured site. Start away from the injured area and bandage over and past the injured area. Leave the bandage on all day or night if possible. If you get discoloration or pins and needles the bandage is too tight. Elevation - (decreases blood flow and swelling) Elevate the injured area as often as possible. The injured area needs to be above the level of the heart. Referral If the injury is not improving significantly after 72 hours seek medical advice.

Chronic injury management    (If you have had this complaint for a while)

If applying heat helps relieve your symptoms or pain, then it is most likely muscular in origin. Applying a wheat bag on the area for 20 minutes may help reduce aches and pains as it increases blood flow to the area and encourages the muscles to relax.

Another effective way to reduce muscular tightness is by stretching.

	BACK Lower & mid back Lower back & bottom Quadtraus Lumborum GLUTEAL Gluteus maximus Piriformis Adductors TFL
	NECK Upper Trapezius Levator Scapulae SCM FOREARM Forearm Flexors Forearm Extensors Flexor Pollicis Longus Adductor Pollicis SHOULDER Triceps Biceps & Coracobrachialis Rhomboids Pectoralis Major Pectoralis Minor LEG Quadriceps Soleus Gastrocnemius Hamstrings

Bendigo Myotherapy accepts no responsibility for conditions that may be aggravated by the stretching if done incorrectly. An initial assessment should be conducted to prescribe specific stretches.