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RICER - What To Do During The First 72 Hours Of A Sports Injury



You often hear about applying R.I.C.E.R. to your/friend's sports related injuries. R.I.C.E.R is an acronym that shows you what to do during the first 72 hours of a sports injury:

  • R = REST the injured area and body part for at least 48-72 hours.

    Movement of the injured part will increase blood flow and may introduce (re)bleeding to the injury site; may cause the blood clot to dislodge, and begin bleeding again and may cause more tissue damage

    (this may lead to additional scarring, swelling, stiffness and pain, so best for mobilization/movement to be done under the supervision of a senior physiotherapist).

  • I = ICE or cold therapy to injured area for 15-20 minutes every two to three hours (only if there is no open wounds; if there is open wound, ensure there is a layer of clean plastic sheet first).

    Avoid direct ice contact to the skin to prevent ice/cold burns. Ice/cold helps to decrease swelling and pain.

  • C = COMPRESSION.

    Apply firm, elastic and yet non-adhesive bandage to the area (means no to sports/Kinesio/Rock/Rigid tape for now).

    May be done in conjunction as an ice compress. This helps to protect the injury, the structure of the injury, reduce swelling and bleeding at the injury area. Please ensure that you're comfortable when you do this and that it doesn't constrict blood flow.

  • E = Elevation the injured area above the heart level where possible/applicable.

    For example for an knee injury, when you are lying down to rest or sleep, try to  raise your ankle slightly above the body with a supporting pillow (you can also use the bed wedge for this).

    Elevation helps to decrease bleeding, swelling and pain. Please ensure that you're comfortable when you do this and that it doesn't constrict blood flow.

  • R = REFERRAL. See a doctor, sports doctor and/or sports physiotherapist for management of your sports injury.

    You may need and benefit from a course of anti-inflammatory medicine to bring down your swelling as well as sports physiotherapy to accelerate recovery, movement and return to performance and sports.


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Phoenix Rehab Physio Services

Phoenix Rehab Group works with specialist physiotherapists and rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.



HAND THERAPY & CUSTOMIZED SPLINTING

Patients who sustained injuries to their elbows, forearms, hands, wrists (sprains and fractures) and fingers, usually will benefit / require Hand Therapy to

  1. manage and decrease hand pains
  2. improve range of motion, strength and dexterity
  3. increase the function of their hand following injuries or post-operations

Commonly treated hand pain injuries includes



REFORMER CLINICAL PILATES & WELLNESS PILATES

Clinical Pilates is a form of physical exercise that focuses on posture, core stability, balance, control, strength, flexibility and breathing.

It is a system of safe and effective exercises, which meet specific individual needs, to treat a wide range of injuries and conditions.

You may do Pilates as matwork or with the reformer or both, and every session will be customized 100% to your fitness, injury and tolerance.



TRADITIONAL CHINESE MEDICINE (TCM)

  • Cupping TCM
  • Auricular Therapy TCM
  • Herbal TCM Medicine & Supplementation



DEEP TISSUE RELEASE & SPORTS MASSAGE THERAPY

Sports and deep tissue release massage helps to increase nutrient-rich blood flow to tired, tight and tense muscles to accelerate recovery and  shorten downtime / recovery period required.

It also prevents muscles from scar tissue micro-tears (and potential ruptures), and increases muscle performance. Having regular deep tissue and sports massage will keep your muscles healthy and fit with body/movement-confidence.

Read the benefits of regular deep tissue release therapy here.



ALTERNATIVE THERAPIES

All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB).

See our entire team here with introductions and their specializations.

At the first session, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover as well as provide treatment in the same session.

Follow up sessions are inline to provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

do Tell Your Family, Friends And Colleagues About Us =)

We appreciate you as our valued clients and want you to know that the # 1 way we grow as a clinic / brand is through word of mouth referrals from valued patients like yourself.

We prefer not to rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients. When you have the chance, please tell your family, friends and physicians about the positive results and experience you have had in our physio clinics.

book an appointment today
(or check your pains / injuries)

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