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Tel: | 0161 764 4881 | |
Physiotherapy
Home treatment advice for players and parents
Welcome To Alan Bent new Youth and Centre of Excellence Physiotherapist.
It is vital that as soon as any injury is sustained it is wrapped in ice (no heat) that includes hot baths!
You should keep the ice on the injury site for no longer than 15 mins.
Only Ice should be used on the injury site 3 times a day (wherever possible) for the first 48 hours. (No heat heat at all should be used on the injury, including baths.)
If the injury is muscular, you should stretch the area as much as possible, holding each stretch for 30 seconds starting the day after you’ve sustained the injury.
If you can, strap the ice or the heat onto the area and perform the stretches while the heat an/or ice pack are on.
If the injury is at a joint it is important that you keep moving it as best you can to maintain the full range of movement.
After 48 hours (2 days), contrast bathing can then be performed. This can be done by using a heat pack and an ice pack or if an ankle or foot use buckets. See the table below for the timings.
| Days 2-5 | Days 5-8 | Days 8-11 | Days 11+ | |
| Ice | 4 mins | 3 mins | 1 min | |
| Heat | 1 min | 3 mins | 4 mins | 10-15 mins |
| Start with: | ICE | HEAT | HEAT |
you should complete at least 4/5 submersions in both the hot and cold times making sure that the temperature of the heat and ice remains constant.
Any injury that you sustain, no matter how slight, should be booked in to see the physiotherapist as soon as possible. You can do this by calling the club on
Stay injury free and enjoy your football!
Yours in Sport
Alan Bent
Youth & Centre of Excellence Physio
