Injuries & Rehab

[Which Tyler]

The old thread seems to have got lost in the recent crash; so I'll re-open it.

WUM-free thread again please; any injuries you need advice on, or rehab from previous injuries.

Rule of thumb for most injuries - get the ice pack on it, 10-15 minutes at a time, every hour or so.



Any MODs kicking around may (or may not) want to sticky this again.

Anyone needing actual treatment - I'm a chiropractor, based in Tewkesbury; and I knock 1/3 off for rebellers.

[Tre]

lots of stickies seemed to die when the repairs were made.

i've got no powers in here, but i'll ask carty or bbd to use their newfound powers to sticky this.

[Which Tyler]

Originally Posted by TreharrisonFord

lots of stickies seemed to die when the repairs were made.

i've got no powers in here, but i'll ask carty or bbd to use their newfound powers to sticky this.

NOOOOOOOOOOOOoooooooooooooooo, you'll ruin us all!!!!!!!!

[Tre]

not really an injury as such but i'm terrible for getting delayed onset muscle soreness.

ice baths any good?

[Which Tyler]

Originally Posted by TreharrisonFord

not really an injury as such but i'm terrible for getting delayed onset muscle soreness.

ice baths any good?

yes, very

but start slow, and work your way up (as in, not too cold, and certainly not for long) as your body gets accustomed to the exposure, you can take the temperature down towards freezing, and stay in for longer.

Of course, warming up properly before and after will help too; stretching as part of the warm down

[Tre]

i've read that they are pretty good for getting the lactic acid out of your muscles.

is there a time window after training/playing i would need to do it?

would i be able to wait until i'd had my shower, had a drink and chat in the club and then drive home before having one or does it need to be soon after the excercise?

[Which Tyler]

Originally Posted by TreharrisonFord

i've read that they are pretty good for getting the lactic acid out of your muscles.

is there a time window after training/playing i would need to do it?

would i be able to wait until i'd had my shower, had a drink and chat in the club and then drive home before having one or does it need to be soon after the excercise?

the sooner the better

[Ian Smith]

I think I've torn my anterior talofibular ligament. It's fine when running straight but if I change direction it's complete agony. Suggestions?

[Which Tyler]

wobble board exercises.
You can get one on Amazon, about £10-£15 IIRC
Initially just stand on the floor on that one leg - you should be able to do2 minutes with your eyes closed without falling over/cheating.
Once you can you should have built up enough neurological feedback from the torn ligament to start actively exercising the area. Initially just standing on teh wobble board on that one leg; then progress to tapping the edge (front and back; then side and side) on the ground in a controlled way; and describing circles, then fig8 with the egde, in a fully controlled way.

Other stuff to do as appropriate (do-able with only minor discomfort) is figure of 8 jogging, then running, then saw edge jogging, then running (two running ladders side by side, but a good leg length apart; left footfall should be in the left ladder, right footfall in the right ladder).

Once you've got that lot, you should be as good as it gets.

In the mean time, RICEM - Rest, Ice, Compression, Elevation and Mobility
Rest - apply common sense, NOT bed rest - if it hurts, back off
Ice - with an ice pack, not a gel, if you can possibly use one. 10 minutes on every hour, material between it and you, all dry
Compression - tight socks / tubigrip
Elevatoin - put your feet up, relax
Mobility - keep the thing moving

Avoid HAARM - Heat, Alcohol, Anti-Inflammatories, Running (not per se, it's part of the common sense pack), Massage

[Greg1863]

I ran for 3 hours today, I've got a sharp (but not too troublesome) pain in my left knee. A physio who works out at my gym had a check and said the cartilage was fine but he couldn't comment much further. I've got ice on it atm but no idea what the problem is, any suggestions? I realise its a bit vague, I've been relatively injury free for most my short playing life, i'd be gutted if it was something bad.