Spectrum Physiotherapy YYC

Stretching is very important after you run!
- Lie on your back
- Bring your knees up to your chest.
- Cross your right leg over your left thigh
- Grasp the back of your left thigh with both hands
- Pull your left leg towards your chest
- Repeat with the opposite leg.

Are you wondering what's better for healing - ice or heat? For most injuries, ice is recommended during the first 24 to 48 hours. This helps reduce pain and swelling. You can switch to heat when the ankle swelling goes away. When you're dealing with lingering injuries that are older than 6 weeks, then it's okay to use heat.