Injury management

From the sparring sessions, everyone will always get knocks and bumps and bruises.

As soon as you get an injury work on the R.I.C.E. theory, which stands for:

Rest, Ice, Compress, Elevate.
Once you have worked through this emergency procedure, Keep icing the injury for two-days to keep the swelling down.

You should always have an ice pack in your freezer!

Then once the injury has subsided, draw the badness out of the injury by using hot/cold technique. Using the ice pack and hot water bottle in 10-min intervals, just while watching TV

..PS good excuse for watching TV.

Also to ease muscle strains and fatigue I have found that using “Deep Heat” patches are very effective.

There are also “detox foot plasters” available from

I have used these when I am training hard and I have found the detoxifying gives you a new lease of energy the next morning.

Also, using a dietary supplement called ZMA (Zinc and Magnesium compound) or Tribulus (natural testosterone booster) for muscle recovery and these help relieve post-training muscular aches and pains.

Homeopathic remedies

You can also help your injury by using arnica homeopathy tablets (available from Boots/Tesco/Holland and Barratts). These will only work if you are clean living, as per the dietary advice above. On top of this, stay away from Tea and coffee as this neutralises the tablets.

You can also get arnica cream to rub directly on to the affected area.

If the bruising is through to the bone, use Rhus-Tox homeopathy tablets, these will have the same effect, but instead of healing flesh bruises, they help bruised bones.

Give injuries time to heal. Look after yourself. If it becomes a persistent injury then it needs to be rested and get physiotherapy

As a rule of thumb: If an injury is caused through impact, it is a force going in…so it can be massaged out. If its an internal failure (ligament/tendon) then after an A&E consultation I would look to speed up the healing process with acupuncture.

From my experience with western medicine, a doctor will always air on the side of caution and tell you to rest as long as you can and just take paracetamol for the pain.

I feel this resting process is too long winded and I have found that I can speed up the healing process by looking at Far Eastern alternative therapies, and these have helped me back to full fitness a lot quicker.

For joint-pain, I recommend taking a daily cod-liver oil tablet along with Glucosamine and Chondrotin supplements. These are available from Holland and Barratt. I use the 1000mg liquid supplement (for glucosamine and chondrotin) if I start to develop knee problems from running and hard training.

All of these statements come with the caveat that this does not replace professional medical advice.

If there is a persistent problem or the pain rating on an injury gets more than 6/10, then seek medical advice. You know the right thing to do. If its a mild niggle, then you can manage around it. You will know if an injury is serious.