Applying heat or ice to sore muscle aches is an effective and inexpensive self-treatment option. However, there has always been the confusion of which to use.

Following an acute injury (less than 48 hours onset) use the RICE acronym: Rest, Ice, Compression, and Elevation.

• Rest: Put as little stress as possible to the injury by keeping weight off it.
• Ice: Reduce swelling by applying ice to the affected area.
• Compression: Use a compression bandage or tensor bandage to minimize inflammation. It should feel snug but not too tight.
• Elevation: Place a pillow underneath to raise the injured body part so it is level with the heart. This also helps to reduce swelling.

​Both heat and ice should only be applied for 10-15 minutes at a time. Do not use heat over an open wound, over areas of decreases sensitivity, where circulation is impaired, over tumors, and for acute injuries. Do not use ice over an open wound, if you have hypersensitivity, Peripheral Vascular Disease or Raynaud’s disease.
Whenever you are uncertain about which to apply, consult this chart.

Swimming is usually considered a risk free sport, but there are some potential injuries to keep in mind.

Shoulder Injuries
Repetitive overhead arm action can create tremendous stress to the shoulder. Poor technique, excessive workload, or the use of swim paddles and pull buoys can cause different syndromes including rotator cuff tendonitis, biceps tendonitis, and subacromial tendonitis:
To avoid shoulder injuries :

• Enter the water with a flat hand. The smartest way to go into the water is with a flat hand, fingertips first. Acute shoulder pain can be caused by entering the water with a hand directed outwards, which leads to unhealthy internal shoulder rotation, due to the overuse of the internal rotator muscles of the shoulder.
• Good posture is important. Stretching your shoulder muscles at the front can help prevent injury. Hunched or rounded shoulders can lead to shoulder injuries. Swimmers can overdevelop the large internal rotator muscles of the anterior chest wall, which can make them shortened and tight and under developed scapular muscles, which become weak and stretched.
• Incorporate bilateral breathing into your swim workout. Breathing on one side will develop the muscles on one side of the body more than the other. Breathing on both sides can prevent potential shoulder injuries.

Neck Pain
During freestyle, keep the head in line with the spine and the eyes looking straight down at the bottom of the pool. Avoid looking too far forward or lifting the head forward to breathe. During backstroke, swim distance must be increased gradually so that the anterior neck muscles have time to adapt.

Low Back Pain
Strong core muscles are essential, mainly abdominal muscles, which helps to sustain the body in a neutral degree of flexion/extension. Low back injuries are caused by excessive repetitive arching when performing free style, breaststroke or butterfly. Perform a gradual warm up and vary your strokes at the first sign of discomfort.

Muscle Cramps
Being proactive can avoid unwanted cramps, by warming up before rigorous parts of your swimming and by staying consistently hydrated. Some cramps can go away while swimming, but it is recommended to leave the pool to stretch. Cramps often occur in muscles that cross two joints, the calf muscle for example. Poor conditioning, muscle fatigue and dehydration can lead to cramps.

Stretching is an essential part of successful skiing.  A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and your skiing performance.  The following stretching program is designed for skiers who do not have any current injuries or individual stretching needs.  If you have an injury, or a specific mechanical imbalance that may be holding back your skiing performance, your pt Health physiotherapist can design a stretching program just for you.

​Please follow this link to learn about some great exercises to succeed on the slopes!

Hiking during the fall is a great way to get your daily dose of exercise and see all the beautiful fall colours.
Before you start, make sure you do proper stretching exercises to prepare your muscles for the expedition.
This article has some great tips on how to warm up your body so you can enjoy the scenery without any injury.
http://www.outdoors.org/publications/outdoors/2008/propert-stretching-techniques-for-a-hike.cfm