Injury treatment: When to ice and when to heat

Injury treatment: Ice or Heat?

Thank you to Chirotherapy for this special guest post.

When to use Ice

Use ice if it’s within 5 minutes of the injury occurring. It should be used up to 48 hours after the injury.

If you can recall a mechanism for injury, use ice.
Tip: keep an icepack or frozen bag of peas in the freezer in case of an emergency. You could also use ice in a plastic bag.

  1. Wrap cold source in a tea towel or similar. Place this directly on to the skin above the injured area. Make sure clothing is removed from the affected area.
  2. With injuries that have just occurred, compress and elevate the area where possible.
  3. Leave on for 15-25 minutes depending on the area. Leave on for a longer time for deeper or bigger areas like the hips or lower back and less for more shallow areas like the neck and fingers.
  4. Remove and rest from the ice for as long as you applied it.
  5. Repeat until you have repeated the cycle 4 times.
  6. Use 2-3 times a day for up to 48 hours after the original injury.

When to use Heat

Heat is a very soothing therapy that can be used to ease tense muscles by improving circulation. Use heat when the issue has been around for more than 48 hours.
Do not use heat if there are altered sensations, pain, numbness or pins and needles running down the legs or arms.

  1. Heat wheat pack or similar item according to instructions.
  2. Wrap heat source in tea towel or similar or by itself over clothing.
  3. Leave on for 20 minutes.
  4. Further repeats are not necessary.

NB: Do not use heat or cold therapy if you cannot feel the difference between hot and cold, like in the case of nerve damage.

In the case of torticollis or “wry neck”, you can alternate between heat and cold as per the ice protocol except swap between the ice and heat sources.

If in doubt, use ice.


Thanks again to Chirotherapy for this special guest post.

The Pick-up Password – Safety tip to protect your child

kids safety password

If you’re a parent then you care about your kids.
You want to know your kids are safe.
You want to know where they are.
A simple password can make all the difference.

Having a system for school pickup is a must. Most parents tell their kids if they are going to be picked up by someone else. Sometimes the parent might forget. Sometimes the child may not remember. A simple, yet effective solution is the pick-up password. The parent and child agree on a password. Only the parent, child and authorised collector know it. That way, if someone forgets an arrangement there is a quick solution.

Situational examples:

“Hi Billy.”
“Hi Mrs Jones.”
“Billy, your mum asked me to pick you up from school today.”
“Oh, ok. What’s the password?”
“Oh, yes. Your mum said you’d ask me that. The password is (correct answer)”
“Thanks Mrs Jones. Let’s go!”
(Gets in the car)

“Hi Billy.”
“Hi Mrs Jones.”
“Billy, your mum asked me to pick you up from school today.”
“Oh, ok. What’s the password?”
“Password? She didn’t tell me one!”
“The password is (incorrect answer)”
“Get in the car. I don’t have time for this!”
“Thanks anyway Mrs Jones, but my mum said “No password, no go!”
(Billy now goes to find a teacher)

Simple steps any kid can learn:

  1. Choose a password you and your child can easily remember
  2. Any time you arrange someone to collect your child remember to tell them the password!
  3. At pickup, your child will challenge the collector for the password.

If the password is correct, your child knows they are safe to go (and will probably be chuffed with the system!)
If the password is incorrect your child knows to run and find a teacher immediately.

Using a simple (polite) challenge/response system like this achieves a number of things.

  • Your child is safer at pickup time
  • You and your child will be more aware of personal safety without any fear or paranoia
  • Remove situational ambiguity so your child can practice making confident choices
  • Give your child the ability to say “no” to adults in certain appropriate situations

The exact wording can be modified depending on the age of the kids involved. The message must stay clear.
This tip (and many others) are the sort of thing taught in the self defence classes at FunFit.

Do you think this system would work for you? Please post your thoughts to comments and share this with parents you think could benefit. Thanks.

Self Defence and Martial Arts – What’s the difference?

A lot of people use the terms ‘self defence’ and ‘martial arts’ interchangeably. They have some overlap but are different things and should not be confused. A martial arts school can teach self defence, or it may ‘only’ teach martial arts.

Martial arts is the practice of physical techniques. These can vary greatly in focus. Super effective street realistic maneuvers, MMA (mixed martial arts made prominent by the Ultimate Fighting Championships); sparring (fighting for points or practice at full speed); and forms (patterns of movement to cement technique or for stylistic tradition).

Self Defence training is concerned with risk assessment and measures to minimize or eliminate that risk. The risk in this case is of being attacked. Risk minimization strategies include situation awareness, understanding the motivations and tactics of the attacker, how to circumvent the attacker’s behaviour, maintain distance and boundaries, choice speech to defuse the situation, pre-contact cues – and, of course, effective technique to escape and get home safely.

Obviously, smaller targets (potential victims) who appear weaker than the attacker will be more likely to be targeted. Women, teens, kids and older adults are all at increased risk compared to a large, strong looking adult male. It is even more important that these ‘at risk’ populations are pro-active in getting the right training to keep themselves safe.

In real-life emergency situations, defending yourself is not a sport. There will be no rules, no referee and no time-frame.
The assumption must be that the attacker is faster, stronger and much more aggressive. If they didn’t feel superior, stronger and faster, they wouldn’t attack. The strategies and tactics used must match the scenario.

That’s when realistic, scenario-based training will make the difference in improving your odds of avoiding or escaping the situation and getting home safely.

For more information, or to book into a self defence session, please contact Tim


Seniors Expo 2013

The Seniors’ Safety Expo will be on soon. It’s planned for 9.30am to 12.30pm, Tuesday 19th March 2013 to be held at the Turramurra Uniting Church, Turramurra Avenue, Turramurra.

The Expo will have around 20-30 stalls, invited from the various Crime Prevention, Insurance, Security and Personal Safety industries. The emergency services are also to be invited. Leaflets will be on display for those organisations unable to have a presence. We are hoping for a secure corral area with a demo and trial of power-assisted wheelchair scooters – what fun! Presentations of around 15 – 20mins are being planned to run during the Expo. We currently have on the schedule (selection tbc):

09:00 Doors open
09:30 Official Welcome – the Hon Barry O’Farrell, Premier, NSW
09:45 Police Looking After Seniors – Kuring Gai Local Area Commander, Supt Jeff Philippi (tbc) and Carroll Howe, Chair, Kuring gai Police & Community Safety Committee
10:00 At Home; Safe & Secure – our Crime Prevention Officer, NSW Police;
10:30 House & Bush Fires; An Aussie Problem – NSW Fire & Rescue Service, Gordon (tbc)
11:00 ‘Out & About’ | Personal Safety on the Move – Tim Brown, FunFit;
11:30 ‘Don’t be a Humpty Dumpty’ | Fall Prevention – Institute of Trauma and Trauma Management (speaker tbc);
12:00 ‘Ramps n Rails’ for Seniors – Hornsby Ku-ring-gai Home Modification and Maintenance Service? (tbc)
12:30 Close

If you know someone who would be interest in attending this FREE event please share this post.

Stay safe out there!