PUBLICATION MAGAZINE VOLUME ONE PEMBETULAN LGI (1) | Page 20

Immobilisation
Immobilisation can sometimes help prevent further
damage by reducing movement. It can also reduce
pain, muscle swelling and muscle spasm.
For example, slings, splints and casts may be used to
immobilise injured arms, shoulders, wrists and legs while
you heal.
If you have a sprain, prolonged immobilisation isn’t usually
necessary, and you should try
gently moving the affected joint as soon as you’re able to
do so without experiencing
significant pain.
Physiotherapy
Some people recovering from a long-term injury may
benefit from physiotherapy. It’s a specialist treatment
where techniques such as massage, manipulation and
exercises are used to improve range of motion, strengthen
the surrounding muscles, and return the normal function
of the injured area. A physiotherapist can also develop an
exercise programme to help strengthen the affected body
part and reduce the risk of the injury recurring.
Corticosteroid injections. A corticosteroid injection may be
recommended if you have severe or persistent
inflammation.It can help relieve pain caused by your injury,
although for some people the pain relief is minimal or only
lasts for a short period of time.
Try out some of these tips:
1.Warm up and cool down thoroughly before and after sport
2.Remain hydrated before, during and after sport
3.Wear footwear with the appropriate support and grip
4.Tape or strap vulnerable or previously injured joints and limbs
5.Maintain a good level of overall fitness and muscle strength
6.Don’t exert yourself too far beyond your level of fitness
7.Gradually increase the intensity of your training routine
8.Always practice the correct technique and get advice from professional trainers
9.Allow adequate recovery time between sessions
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Please note that none of the above given tips or
recommendations substitute medical advice.
Important: consult a health professional in case of an injury or if you suspect overuse of joints or a
medical condition such as a fracture. A physician should be consulted in those acute cases when
the condition is accompanied by reddening, swelling or hyperthermia of joints, ongoing joint trouble
or severe pain and/or are associated with neurological symptoms.

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