After a muscle or joint injury the RICER protocol must apply for the next three to four days.

Resistance or weight training can be undertaken by pre-adolescents provided several key criteria are observed.

Flexibility or stretching exercises should be included into each training session and are encouraged at all ages.

An advantage of ice and heat application is that both are inexpensive and effective treatments you can use at home for pain relief and improved rate of healing.

Warm-ups and cool-downs are critical parts of training and playing sport

Stitch pain and cramping

Adequate hydration through fluid replacement is a key priority during training and competition.

What’s the story about cramps?

New Clinical Functional Training, Barre Attack and Running Clinic.