Injuries occur to all of us to one extent or another at varying times in our lives.
Repetitive movements in work or sport can lead to muscles overworking leading to tension, stiffness and pain. Injuries and strains can hinder even the toughest of individuals and leave them feeling vulnerable. We all at Bonne Santé are committed to identifying risks and minimizing the chances of problems occurring.
Physiotherapy can identify areas of restriction or areas that are over working in the body and help to correct them. Through movement analysis and correction we can help improve your positioning to optimise performance and help to prevent aches and pains occurring. The way you sleep, sit, stand, walk, run and play sports can all have an impact on injury and pain.
Our Bio Assessments are particular helpful in identifying weaknesses and we can work with you on a plan to correct and strengthen those areas.
Sports injuries are also very common owing to the increased stresses and strains that we put on our bodies. In the mountains there is additional risk of hurting yourself while you are on the slopes. Physiotherapy can help prevent these injuries from occurring by ensuring that you have appropriate strength and stamina for what you are trying to achieve. A ski, board, cycling, etc., specific programme can be determined to help you get the most out of your time on the mountains whilst minimising the risk of injury occurring.
There is more and more recognition and research into injury prevention training. With alpine sports this includes technique, equipment and physical ability. We aim to stay at the forefront of prehabilitation and aim to keep you fit mountain fit.
Injury Advice & Management
Should I use heat or ice on my injury?
As a general rule, for an injury or pain that is less than 72 hours old, or for an injury that continues to produce swelling, use ice.
How do I avoid injury?
- Ensure accurate equipment set up
- Especially din settings
- If your bindings don't release in a fall, then the chances of an ACL rupture are a lot higher
- Don't avoid niggles
- Ski position
- If sitting back, more likely to fall back
- If leaning backwards, there is increased strain on quadriceps, therefore very sore, tired muscles
- Get a lesson - improve your technique - it's well worth the money!
Ice helps to limit the amount of swelling and inflammation that can occur after an injury by narrowing the blood vessels, thereby reducing the blood flow to an area. It can also have an analgesic effect and help to decrease pain.
- Wrap a tea towel around a bag of snow, pack of frozen vegetables or ice pack (you can buy one of these in our clinic)
- Place on the affected body part for 10 minutes and repeat every hour
- Try and elevate the body part while you apply the ice
- Ice or cold packs should never be put directly on the skin due to the risk of skin irritation and ice burns
- Do not use if you have poor sensation or areas of poor circulation
- Elderly people, young children and diabetics must be careful with cold treatment. Ask us for advice if you are unsure
Heat promotes muscle relaxation, stimulates circulation and relieves stiffness and chronic aches. It is best used with long-standing problems or injuries that have no inflammation or swelling.
Muscle soreness and spasms are the most common symptoms treated with heat. Its’ effectiveness is achieved by increasing tissue temperatures and blood flow, thereby drawing nutrients into the area to assist in the healing process. This treatment can also help with osteoarthritis to increase range of motion and, therefore, decrease pain.
- Use a hot water bottle or wheat bag and place a cloth layer between the heating pack and the skin
- Apply for no more than 20 minutes every one to two hours
- Do not use over areas where you have decreased skin sensation or numbness
- Do not use heat if you have swelling and inflammation
- If you are unsure about which remedy to use, or would like further advice please contact Bonne Santé.
What happens if you are injured?
You'll feel hot, in pain and your injury will start to swell. Remember PRICER
Rest & Sleep
- Do not increase blood flow to the injured area
- No use of heat or heat spray (e.g. Deep Heat)
- No drinking alcohol
- Do not continue with exercise