The FA England Disability National Squad - Midfielder Josh Beacham

TheFA

“The physiotherapists at PhysioQinetics have an excellent knowledge about the treatment and exercises needed for a speedy recovery and rehabilitation following football injuries. They have a very hands-on approach to treatment and I would highly recommend anyone to be treated here.”

Josh Beacham, Midfielder (Caps 2, Goal 1)
The FA England Disability National Squad

www.thefa.com/england/england-disability-teams/Team

Should you use ice or heat on an injury?

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One of the most common questions we get asked is whether ice or heat is best for pain and injuries.

Well, it depends. Both can be beneficial at different times.

Ice packs should be used on acute injuries, for example an ankle sprain or a muscle strain (especially in the first 48 hours).

Make sure you wrap the cold pack in a towel to avoid a freeze burn and do not apply it for longer than 20 minutes at a time. You can ice an injury several times a day, but you should allow skin temperature to return to normal between each application.

The ice pack helps to control/reduce the swelling, therefore will help to control pain.

Heat packs are mostly commonly used on injuries you have had for a while, for example aching in the upper shoulders from deskwork or longstanding low back pain. Heat helps stimulate blood flow to the area and relaxes the tissues. You should again be careful to avoid burns and should only apply heat for 20 minutes at time.

So remember:

- Never apply heat to an injury when swelling is involved

- Do not apply heat after exercise or while sleeping

- Do not apply ice to an injury before exercise

- Do not apply ice or heat to skin that is in poor condition or with loss of sensation

Paralympic Double Gold Medalist - Natasha Baker

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“Being a Paralympic athlete I have very specific needs to suit both my disability and my sport, and my condition can change on a very regular basis. Michelle understands exactly what I need and I always come away feeling a million times better...

THE BEST physio that has ever treated me! I would highly recommend!”

Natasha Baker, MBE
London 2012 Paralympic Double Gold Medalist

www.natasha-baker.com