Physio

Visitors:

	Physio
	Warm Up Before Games This information is advisory only, if followed correctly it may help you to prevent injury Wear slips under your shorts, not loose fitting boxer shorts. Slips will help to keep the groin area warm. Remember, these muscles are the weakest muscles in your body Never kick a ball before warm up time Jog for at least two laps of the football field until your body feels warm When stretching, always take advise from the trainer, never overstretch. You, your body and your mind know your limit After stretching, again go for a jog, one to two laps of the pitch, increase slightly your running stride and increase/decrease pace When returning to the changing room, keep warm. Keep shirt/training top Take on extra fluids, water/tea is ideal Use warm up oils - apply to the top of thighs, hamstring and calf muscles and make sure oil is well massaged into legs Before leaving the changing rooms take some deep breaths When first out on the pitch, try a short run and try to keep warm

Warm Down

After the game take on extra fluids
Go on a short jog and take an extra breath until you are breathing normally
After jogging and slight stretching, walk back to the changing room
Take a hot shower and use a good shower gel that contains oil which is good for relaxing muscles

Remember, a clean body is a healthy body!

If you carry out all the advice listed, you may save yourself time on the injury list

Good Luck,
Colin Mallett

Tools Of Your Trade - Care and Protection

Feet

To help and prevent blistered feet, take my advice and follow these tips:

Dust an amount of talcum powder around your feet and in both pair of socks. Also dust the inside of your boots with foot powder
Spreading a thin layer of vaseline on the ball joints of your big toes and around the rear of your ankles, can and will reduce the chances of blistering feet

Advice from Therapist; Before games should you require treatment:
Before a home game arrive at least one and a half hours before kick-off and report to Therapist on arrival. For away games please contact Therapist. As soon as aboard coach, assessment can be made

Sports Injury Tips, Remember.....R.I.C.E
R... REST up to 48 hours
I.... ICE straight away if possible, repeat every 20 mins, DO NOT APPLY HEAT
C... COMPRESSION this will help swelling
E... ELEVATION to prevent excess swelling, raise above waist height where possible

The body's healing process must kick in as soon as possible if you intend to return to sport quickly. Bleeding and swelling slow this porocess, therefore DO NOT overdo things in the first 72hrs. Make sure your progression back into sporting activity is gentle whilst listening to your body. It will tell you when you are pushing too hard.

If you find no improvement after 3/4 days seek professional help from your doctor