Sarah De Spiegelaere - Registered Massage Therapist (RMT) / Sports Injury Therapist (SIT)
How to get the most out of your massage treatment?
It is important to drink extra water after a massage. This will aid the body in eliminating waste products from the body.
You can also try a salt bath. Epsom salts (Magnesium Sulfate) can be purchased at your local drug store.
Sarah’s Golden Rule
If in doubt, ice it! Ice is a natural, drug free way to reduce inflammation and swelling.
The first 48-72 hours to 1 week of injury, or if active swelling is still present. Example: muscle strains or joint sprains.
The first 48-72 hours after an injury is crucial for healing.
Cold is best. Try the R.I.C.E. formula below.
Greater than 1 month of prolonged injury. Example: low back pain.
Heat is great! Try a heating pad or magic bag and apply for 20min. Or, try a hot bath. To help detoxify the body try an Epsom Salt bath.
RICE for Acute Injury
Rest Reduce or stop activity to allow the injury to heal properly, stopping further damage to the area.
Ice Apply an ice pack (gel pack, frozen vegetables or ice in plastic baggy) for 10-20 min on, then 20 min off as often as possible. Use a towel or pillow case between ice pack and skin to decrease risk of frostbite.
Compression Apply a tensor bandage to area to decrease swelling.
Elevation Elevate the limb above your heart or as high as possible to help swelling and inflammation to dissipate.