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Injury Advice

 

If you sustain a traumatic injury and have bruising and swelling follow the relative rest, ice, elevation, and compression advice.

 

However in endurance sports injuries often appear gradually over time, and people feel they could continue exercising; but, should they?

Natural instinct will often tell you if you need to stop. If pain is severe enough to stop normal movement; i.e. unable to run without a limp; then rest will be required.

Sometimes if unable to run you may be able to maintain fitness by cycling or on an exercise bike. If unable to run fast, steady running may allow you to maintain a degree of fitness. Swimming could be another way of maintaining fitness; but, it will require good technique to elevate heart rate enough, something which runners or cyclists may struggle with.

 

The inflammatory response after injury causes resting stiffness. Rising after sitting for a couple of hours, or getting up in the morning feels a bit sore and takes a few minutes to loosen up. The level of soreness and time to loosen should become less week by week; if not you'll need to drop activity time or do some cross training. If resting stiffness is increasing a significant drop in activity levels will probably be required.

 

Don't exercise if you have a boney injury, fracture or stress fracture; until you're told it's safe by an orthopaedic specialist.  You shouldn't exercise if you have an eye injury or have just had eye surgery, as exercise may increase pressure in the eye ball. Don't exercise after a skin graft until told to do so by your surgeon. There are very few other situations where total rest is essential. Exercise or cross train within your own pain limits, and see your friendly local health professional if problems don't settle down.

 

If heart rate, respiratory rate or temperature are significantly higher than normal it may be a sign of systemic illness and it's probably not safe to exercise.

If you have an illness (? coronavirus) it's best to delay your visit to Physio until better.

 

During the coronavirus outbreak I will try to keep working unless we're put into a total lockdown; but, i would ask people to be sensible and not to attend for treatment if they have any obvious signs of a cold or flu-like illness; or have had recent contact with anyone with similar symptoms. Although this virus has been mild in many cases it has been deadly in some and it is our social duty to try and protect all as much as we can.

I can try and give advice via telephone, text or e-mail; this service will obviously limited compared to a thorough examination, and it may take awhile for me to get back to you, but will be provided free of charge.

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