First Aid 4 Sport | Blog

41347_425494251174_1409943_n 23/01/2017
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Knee Braces for Horse Riding

Anyone who horse rides will know just how hard the sport is on your knees. However, the logistics of the sport makes protecting the knees very difficult with problems such as tight fitting clothing, the need for a complete range of motion, and most importantly the fact that most of us would rather suffer with knee pain than risk scratching our tack! The Mechanics Your knees are designed to move in one direction only, front to back. It is not meant to move side to side or rotate. When sitting... Read More

shutterstock_207381505 20/01/2017

Recurrent Injuries

Recurrent injury is an injury to any location on the body that previously sustained the same injury. It can be caused by anything, from an accident, sports injury, or work-related incident. Sports injuries can often be recurrent with subsequent injuries being influenced by the first injury. Most recurrent injuries are usually worse than the initial injury, as a tendon or muscle that was partially torn the first time is at risk of being severely ruptured the next time. Recurrent injuries could have a severe impact on the injured person’s ability... Read More

shutterstock_106779704 (1) 17/01/2017

The Importance of Warming Up and Cooling Down

Warming Up Before exercise, it is very important to warm up the body. This aids the performer in preparing physiologically and psychologically for exercise, reducing the risk of injury when exercising. Warm up exercises prepare the body for exercising by increasing the blood flow to the muscles allowing for an increase in their range of movement, which can increase oxygen levels in the muscle cells. Doing this gradually increases body temperature. This then increases the speed and force of muscular contractions, as speed of nerve impulses increases at higher body... Read More

Melt Hot Ice Cold Flame Fire Burn Ice Cubes 16/01/2017
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Hot and Cold Therapy. Which one to use, and when?

Are you confused about when to use heat therapy and when to use cold therapy? You are not alone. The hot vs cold therapy debate can seem complicated. Here are some simple rules to follow; • Use Cold Therapy immediately after an injury to reduce swelling and inflammation. • Do not use Cold Therapy on stiff muscles or joints. • Use Hot Therapy to relax or sooth sore muscles and to increase range of motion. • Do not use Hot Therapy on an injury that is already warm to the... Read More

newcohesive 10/01/2017

What is Cohesive Bandage and what can I use it for?

Cohesive bandage is a type of bandage that coheres to itself but doesn’t adhere well to skin, hair or other materials. This makes it an ideal solution for any taping job that requires tape to be wrapped around a limb without the commonly associated pain of waxing the hair off your skin when it comes to removal. Cohesive bandage is woven in a way that allows for maximum stretch giving it a bumpy in texture and feel, similar to ‘chicken skin’. However, it is because of this texture that the cohesive bandage... Read More

rugby05 09/01/2017

Most Common Rugby Injuries

It is not surprising that approximately 1 in 4 rugby players will be injured during the season. With each player performing on average 20- 40 tackles per match. Neck injuries being all too common, it is estimated that up to 25% of these are caused when players of differing levels of experience tackle. There are particular traits that are identified to increase risk factors for rugby injuries, being part of a lower ranked or less skilled team within a division, playing a forward position, being tackled, and at the beginning... Read More

shutterstock_225496705 06/01/2017

What is Kinesiology Tape?

Have you seen all that bright tape on sporting athletes? ever wondered what it does? Kinesio tape is a highly specialised therapeutic tape designed to facilitate, inhibit and promote lymph drainage. Its properties can be utilised to optimise rehabilitation and encourage ‘good’ movement patterns following injury or pain. The tape can be applied with different tensions to target the areas required. The Research • It improves the brains position sense awareness (proprioception) • It can reduce pain • It can reduce swelling, inflammation and bruising • It allows Physiotherapists to... Read More

shutterstock_96275339 05/01/2017

ACL Injuries

What is an ACL tear? An ACL tear is a common sports injury affecting the knee and is characterized by tearing of the Anterior Cruciate Ligament (ACL), which is an important structural stabiliser for the knee. A ligament is a strong band of connective tissue which attaches bone to bone. The ACL is situated within the knee joint and is responsible for joining the back of the femur to the front of the tibia. The Knee and ACL The ACL is one of the most important ligaments of the knee.... Read More

shutterstock_127332719 04/01/2017

Winter Training – Don’t Lose Grip

  What are grip enhancers? Grip sprays can be used on hands when taking part in many different sports, one example being Rugby where for many years players have been using Mueller Stickum Grip spray. The use of grip enhancers have been even more popular since the use of gloves became fashionable, only for the IRB to ban gloves in the game just one season later. Different Types of Grip Enhancer Grip enhancers usually come in two different forms, sticky adhesive solvents that are similar to glue often make the... Read More

new year 2 03/01/2017

New Year, New Me.

Committed to making this years, New Year’s resolutions last? Does it seem like last year’s New Year’s resolution was forgotten by February? Then you are probably not alone! But if you really are committed and determined to get into shape this year, then here are our top tips for maintaining your motivation into the New Year and beyond. Set long and short term goals Stop thinking of your fitness as a quick-fix solution to lose the extra few pounds post Christmas. Keep reminding yourself that it is a process, really... Read More