Tip of the week -Applying Ice


Ice is an effective natural pain killer and anti-inflammatory.

Ice should be applied over the inflamed area in the acute or early stages of your problem.

Whenever you experience swelling, redness, aching or throbbing pain it is generally considered best to apply ice during the first 24 – 48 hours of your injury.

Place ice cubes in a plastic bag or use frozen peas etc.

Place a damp face or tea towel over the injured area then place the ice pack on top of it for about 10 minutes and repeat after 10 minutes for 3 times. Apply the ice pack every 2 hours or as indicated by your Physiotherapist

Tip of the Week – Gardening Tips

  • Warm up before you begin.  A 10-minute walk followed by some  stretches for your upper and lower back, neck, arms, and legs.  Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.
  • Don’t overdo it.  Be mindful of how your body feels. If you experience an aching back or neck, stop and switch to a different task. Use a garden cart or wheelbarrow to move tools and heavy planting materials.
  • Don’t kneel on both knees.  Keep one foot on the ground to give your back more stability.  If you have to kneel, use knee pads or a pillow to absorb some of the pressure.
  • Change positions and take frequent breaks to avoid stiffness or cramping.
  • Start with smaller projects and build gradually.  Don’t try to do it all at once.
  • Practice proper body mechanics.  Bend your knees and contract your abdominal muscles to avoid straining your back.
  • At the end your gardening session, take a short walk or light stretching.  Taking a warm bath or shower may help to prevent muscle pain the next day.

Topic of the Week – Stretching Tips

Stretching your muscles helps to prevent possible muscle strains, sprains and injuries

In order to receive the benefits of stretching, hold a comfortable stretch (no pain) for about thirty seconds. Two repetitions of a stretch held sufficiently will do. Stretch before exercise, but do not forget to stretch following exercises as well.

Topic of the Week – SQUATS


Most of us sit in a chair way too many hours a day. This has a whole list of negative impacts upon our body’s structure.

Standing up and sitting down is an activity most of us perform everyday.  Our ability to get from one place to another would be severely compromised if we were unable to stand up/sit down. The muscles used when standing up/sitting down are the same muscles used when performing a chair squat.

To perform a chair squat properly, stand in front of a chair with your feet shoulder width apart and toes turned slightly out. Slowly lower your body until your hips touch the chair, then return to standing position. Only use your hands for assistance if necessary for balance.

Start with 10 repetitions and gradually add repetitions as long as you do not have pain. Try to build up to 30 repetitions. Do not perform this exercise if it causes pain. Consult with your GP or physio if you have persistent knee pain.

Tip of the week – Sleeping Tips

Avoid using an armrest as a pillow or watch TV in bed with your head supported only by pillows. This could cause neck strains. Leave your phone or device in the kitchen.

Try to avoid sleeping on a soft mattress or sofa.

Avoid sleeping on your stomach.

Use a pillow that supports your head so that your neck and vertebrae are level with the rest of your spine as you sleep.

Be sure to get plenty of sleep every day to allow your body to recuperate.