Physiotherapy News

ice pack on sport injury

RICER and No HARM treatments for soft tissue injuries

One of the most common treatment recommendations for a soft tissue injury is the RICER method and No HARM Protocol.  R.I.C.E.R Method: (Rest, Ice, Compression, Elevation, Referral) The RICER method is an effective procedure used in the initial treatment of a soft tissue injury. Rest: It is suggested that you take a break from the activity that caused the injury in order to give the injury time to heal. Ice: The injury should be iced on and off in 20More

Four recovery stages of a soft tissue injury

Sport is a great way to have fun, keep fit and stay active, but what do you do when physical activity causes an ache or pain? To prevent further injury, or to get you back to your normal activity level, Friendlies Physiotherapy Service head physiotherapist Matt Churchill said a staged rehabilitation was needed. “They are the damage limitation phase, retraining phase, restoration of normal movement and then sport specific retraining,” Mr Churchill said. Damage limitation phase This starts immediately followingMore

Got foot pain? Here is a simple exercise to help get you back on your feet

Did you know that we have muscles in our feet that aren’t attached to the muscles in our legs? These are called the Intrinsic Foot Muscles and they have their origin and insertion in the foot only. Wearing footwear all day restricts the movement of these muscles, especially narrow-toed shoes. Our Intrinsics help to control posture and also stabilise the arches of the foot while also providing dynamic control to the foot while walking. Weakness of these muscles can beMore

The top 5 things you need to do for good health

There are so many different ideas and advice around on nutrition and diet, but sometimes the more simple the better. As part of National Nutrition Week this week, the Friendlies Physiotherapy Service dietitian Kelly Daly shares her top 5 pieces of advice for healthy eating. For individual nutrition advice, make an appointment to talk to Kelly on 4331 1888. 1. Don’t Drink Sugary Calories Sugary drinks are the most fattening things you can put into your body. This is becauseMore