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A 1998 study published in the Journal of Ortho Sports Physical Therapy Vol 27:4, indicated that ice massage can cool a muscle in about two thirds the time that it takes to do so using an icebag. (And spare a thought for the 14 subjects who had 23-gauge hyperdermic needles inserted 1cm into their calves so we could learn this!) | |||||
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Why is ice used for sports injuries? Ice is used after an injury to help reduce swelling and decrease pain. Ice should be used on an injury for the first 48-72 hours following injury, or any time there are signs of inflammation. Ice is also useful after activities that cause discomfort, and I'll often ice calves after deep tissue massage. In my view, ice is often the best anti-inflammatory or pain settler you can use for limbs. My favourite method of icing is ice massage. Freeze a styrofoam cup of water, then tear away the top lip of the cup and massage the ice gently over the injury for 5-10mins. You must keep the ice moving to avoid damaging skin or tissues, especially over bony areas with little padding. For acute injuries or if you are really feeling the effects of a hard workout, ice can be applied for a few minutes every hour. | |||||
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- Do not
stretch for about 30 mins after eating | |||||
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Many people report that they have pain in the arch of their
feet. To stretch the sole (plantar arch) of your foot, sit with one
leg crossed over the opposite knee, grasp your ankle with one hand and the
underside of your toes and the ball of your foot with your other hand. | |||||
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Concession cards are now available for half and one hour massages. | |||||
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New clinic hours took effect from 1 May
2003. | |||||
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Rachael Button | |||||
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