Self Treatment

EMERGENCY SELF-TREATMENT ADVICE

By following these simple steps in the first few hours of receiving an injury you will greatly reduce the time taken for a full recovery.

Remember the letters…..P. R. I. C. E.

P:	Protect Protect the injured area from further damage. i.e ankle injury may require you to keep your weight off it until an assessment can be carried out. This will prevent any further damage to any ligaments that may have been damaged, hence a faster recovery time.
R:	Rest The injured structure must not be used until an assessment has been carried out after 24/48 hours. This will prevent further damage and/or inflammation.
I:	Ice Treat the injured area with ice treatments to help reduce inflammation. Ice should be applied for a maximum of 10mins every 30mins for the first 6 hours post injury and then every 2 hours for the next 18-42 hours. Ensure that a medium is used between the ice and your skin as this will prevent ice burns.
C:	Compress Apply a compression bandage to the injured area to reduce excess inflammation/swelling. Ensure that compression is not too tight so as to restrict blood circulation.
E:	Elevate Elevate the injured structure above heart level to reduce excess inflammation and swelling.

People We Have Worked With

Billericay Town FC

Gary Ling spent 10 years working as head Physio at non league football clubs. A total of 7 years at Billericay Town FC.

Southend Utd FC

Gary Ling spent 5 years as centre of excellence Physio at Southend Utd FC treating players, working as pitch side physio and traveling on European tours.

Hayley McLean – 400m hurdler

Gary Ling is the sole sports therapist and strength and conditioning coach to British, commonwealth games 400m Hurdler, Hayley McLean.

Stuart Bingham

Professional world snooker champion, Stuart Bingham treated at Billericay Sports Therapy.