newcastle uni

Sports injury management

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Sports injury management

When it comes to sports injury management, most people are familiar with the old acronym RICE (rest, ice, compression, elevation) for soft tissue injury management, but what is the evidence for it, and can we do better?

Complete rest is rarely necessary following simple soft tissue injuries. For example, following a simple ankle sprain, a person who continues to move the ankle and weight bear as tolerated will have accelerated recovery compared to someone who avoids weight bearing and keeps the ankle still.

Ice is often used immediately following a soft tissue injury. Ice does not reduce swelling. If applied correctly, ice can reduce the temperature of surrounding tissues enough to reduce the nerve’s ability to carry information back to the brain, thereby reducing pain. Unfortunately, ice can interrupt the natural inflammatory response following an injury and possibly delay the healing response. The consensus is: only ice following an injury if the pain is intolerable – then ice it properly by making a bag of crushed ice and water.

The new recommended acronym for soft tissue injury management. PEACE (Protect, Elevate, Avoid anti-inflammatories, Compress and Educate) refers to the steps immediately following injury. In the next few days, the injury needs a bit of LOVE (Load, Optimism, Vascularisation and Exercise). For more information on how to best manage your injury, contact us on 49216879 or admin@numoves.com.au

For the full article visit the BJSM editorial: https://bjsm.bmj.com/content/54/2/72

Staying active on Callaghan campus

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Staying active on Callaghan Campus Physio Newcastle

Its winter but your body still needs a regular dose of activity. Staying active is harder when the days get shorter but it’s still just as important and beneficial to our health. The good news is that inactivity is reversible.

The research still tells us that better cardiovascular fitness is associated with healthier living and 2 strength sessions per week can make a difference to your health in many ways. We’ve summarised the evidence of staying active via strength exercise previously. Click here to read more. There are plenty of good activity options on Callaghan campus.

  • Walking on campus – it’s the quickest and easiest option and much better than having lunch at your desk each day
  • Outdoor equipment surrounding the oval 2 and 3 outside The Forum is free and easy to use. Another great lunchtime session combined with walking between them.
  • Group fitness classes at The Forum – either before work or after or even at lunchtime, the group fitness classes
  • NU Strength classes – If you like small group, mat based pilates style exercise then NU Moves Physio provides a range of early morning, lunchtime and evening workouts to help the body and back.
  • The newly refurbished gym at The Forum is an excellent way to combine cardio exercise with some stretching and strength exercise for an overall feel better workout that you are in control of.
  • Have a swim at The Forum – its particularly quiet and calm around lunchtime for a peaceful exercise session that will make you feel great.

Feel better & get active. Its worth doing.