Physioworks Health Group
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Australian Physiotherapy Association
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Physioworks Health Group

In this stop-start footy and netball season muscle soreness may be more prevalent for many players, especially in the 2-4 week period post all returning to community sport.

Recovery after both training and matches is really important to ensure you are best prepared and to help prevent ongoing injury.

So try this RECOVERY TIP from the physio team at Physioworks Health Group: “Avoid H.A.R.M to effectively self-manage your acute injuries and significantly increase your chances of a complete recovery”.

1) HEAT – Avoid hot baths / showers, hot water bottles and liniment rubs in the first 48-72 hours. Heat increases blood flow to the region – increasing the swelling.

2) ALCOHOL – Alcohol has a similar effect on the body as heat. Alcohol increases swelling by dilating your blood vessels.

3) RUNNING – Any form of exercise too soon is detrimental to the healing tissues. Blood flow will increase to the region and healing times will be longer.

4) MASSAGE – Massage performed over the affected area will increase trauma and swelling in the area. Oedema massage, performed by a qualified physiotherapist, reduces the swelling and small vessel bleeding in the area.

When in doubt or if muscle soreness continues, speak with your Physioworks physio at your preferred clinic to ensure you are taking the right precautions to remain on the field this season and perform at to your best!

Physioworks Health Group Recovery Tip – H.A.R.M