50 Bob Charles Drive 
Botany Downs

Tel 021 95 95 95

May 2003






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!)

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.

- Do not stretch for about 30 mins after eating
- Work on a non-skid surface
- Wear loose and comfortable clothing
- Warm up before stretching
- Move slowly and smoothly into the stretch
- Hold the stretch for 10-30 seconds and relax
- Release each stretch as carefully as you went into it

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.
Exhale and pull your toes toward your shins.

Concession cards are now available for half and one hour massages.

Save $5 per massage when you purchase a 5 massage concession card.

New clinic hours took effect from 1 May 2003.
Appointments are now available
Monday Thursday from 9am to 9pm.  
If you require appointment times outside these hours, please contact me.

Been really busy lately?  Been meaning to book in but haven't quite got around to it yet?  If you haven't had a massage for a while, its probably time you did! 

Book online here or  
Phone Rachael on 021 95 95 95 or  
Leave a message on my home phone 273 7092

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Rachael Button
Botany Muscle Therapy
50 Bob Charles Drive, Botany Downs, Auckland

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