Ask your Physiotherapist....Home Therapy Tips

It's Black Friday!

Why not treat yourself? :D

*SELF THERAPY*

#PhysioTips

-Ice Packs: Ice packs can help reduce the heat and swelling in an inflamed joint.

-Anti-Inflammatory gels: Rubbing or massaging an area of swelling can help improve the circulation.

-Heat packs: May also be useful to relieve pain and stiffness.

-Splints: To help a painful joint, can only be prescribed and fitted by a health professional.

Have a great weekend! And remember to Keep Stretching!

EXERCISE IS A POOR MAN'S PLASTIC SURGERY.... GO ON... KEEP MOVING

‪#‎ThursdayTip‬
What type of exercise should I do?

There are two main types of exercise: therapeutic and recreational.

Therapeutic exercises

Therapeutic exercises are activities based on your exact needs. They are designed to reach a certain goal, eg to increase muscle strength.
Range of motion exercises help to maintain joint movement, relieve stiffness and restore flexibility. To increase or maintain range and flexibility you need to take your joints and muscles to their limits. Range of movement exercises should be carried out daily.

Strengthening exercises help maintain or increase muscle strength. To strengthen a muscle you need to apply resistance to the movement. This can be done using your own body weight, weights or resistance bands. Strengthening exercises should be performed on alternate days and not when a joint is hot (feels warm when touched) and painful unless you are supervised by a physiotherapist.

Recreational exercise

This type of exercise includes any form of movement or relaxation that refreshes the body and mind. Recreational exercises or activities improve your fitness and help maintain or improve joint range of motion and muscle strength. They add to a therapeutic programme but do not replace it.

Swimming is a good all-round exercise that does not stress your joints.
Walking is another good way of exercising.
Cycling can be an alternative to walking and is often more comfortable on the feet.
Activities such as yoga, pilates and other complementary therapies may be beneficial for you

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