Injury advice for minor strains or sprains (R.I.C.E)

Rest the injured part for at least 48 to 72 hours. You'll be back to regular activity sooner

Ice Apply ice (wrapped in a cloth) to the affected area as soon as you can. 10 minutes at a time is good, this will take down the swelling an ease the pain. Repeat at intervals.

Compression (using a tubular bandage or similar) helps keep the swelling down as tissues heal. Continue to rest as much as possible.

Elevation - let gravity do the work by raising the injury above the heart as often as possible until the swelling has gone.

Please note if pain persists and if swelling does not reduce, or if you are concerned seek medical advice.


Some simple stretch advice...

Stretching aids recovery after training and helps keep muscles supple.

Stretching also allows YOU to focus on YOUR body, what areas are tight and may need consideration when you next train or need treatment.

You must warm up before and stretch after your work out.

Stretch each main muscle for at least 30-60 seconds after your workout.

Stretch from a stable position as trying to balance and stretch at the same time doesn't allow you to focus on the stretch and relax into it.

Stretch to your natural barrier, it should feel like a mild irritation not excruciating pain, don't bounce a stretch as this runs the risk of damaging the muscle.

Breath out as you apply the stretch