Tips & Exercises

These exercises are provided as a guide only. Consult your osteopath before attempting them to ensure they are suitable for your condition.

Advice

Globality

🇬🇧 English: Educational Guide to Cold Therapy (Cryotherapy)

Cold therapy is the go-to treatment for managing acute pain or sudden inflammation. In my osteopathic practice, I recommend it to "cool down" the injury site and limit the body's inflammatory response.

How does it work? Cold leads to vasoconstriction (narrowing of blood vessels), which reduces swelling (edema) and numbs the area by slowing down pain signals to the brain.
When to use it? Immediately after a trauma (sprain, blow, muscle tear) or during an acute inflammatory flare-up (when the joint feels red and hot).
Safety Instructions:
Skin Barrier: Always place a cloth or towel between the ice pack and your skin to prevent ice burns.
Timing: Apply for 15 to 20 minutes, several times a day, leaving at least 2 hours between applications.
Contraindications: Do not use on open wounds or if you suffer from severe circulatory disorders.

Advice

Globality

🇬🇧 English: Educational Guide to Heat Therapy

Heat therapy is a powerful natural tool for relieving muscle tension and chronic pain. In my osteopathic practice, I recommend it to help relax the body and restore mobility.

How does it work? Heat causes blood vessels to expand (vasodilation), increasing blood flow and oxygen to the area, which helps muscles relax and heal.
When to use it? For muscle stiffness, chronic back pain, or as a warm-up before stretching exercises.
Safety Instructions:
Skin Protection: NEVER apply a heat source directly to your skin. Always wrap it in a towel or cloth to prevent burns.
Duration: 15 to 20 minutes is the ideal timeframe for an analgesic effect.
When to avoid: Do not apply heat to a new injury (first 48 hours), or any area that is swollen, red, or inflamed. In those cases, ice is usually more appropriate.