Riverside Chiropractic Group Ltd

29/12/2025

✨ MYTH BUSTING MONDAYS ✨

Myth or Fact? We're setting the record straight! 🤯🧐

29/12/2025

Massage available today with Lauren in Aberdeen or Oldmeldrum. Book yourself or your loved one a treat today - you know it makes sense!! 😉
01224 211517

Making healthcare personal again. We resolve every body injury/pain effectively and naturally.

29/12/2025

Ankle sprains 101:

First: rule out “this isn’t just a sprain”

Get urgent assessment / imaging if any of these apply
• You can’t take 4 steps right after the injury or at assessment.
• Bone tenderness at the back edge/tip of either malleolus, or at the base of 5th metatarsal or navicular (Ottawa rules).
• Obvious deformity, rapidly increasing swelling, severe bruising high up the leg, numb/cold foot, or worsening pins/needles.

What works best in the first week

Modern guidelines favour functional treatment: early, supported weight-bearing + external support (brace/tape) + early exercise, rather than prolonged immobilisation for most Grade I–II sprains.

A helpful structure is PEACE & LOVE (Protect, Elevate, Avoid anti-inflammatory overreliance, Compress, Educate → then Load, Optimism, Vascularisation, Exercise).

The first 7 days: practical protocol

Day 0–2 (first 48 hours): calm it down, protect it, keep it moving safely

Protect (but don’t “full rest”)
• Avoid the movements that spike pain (usually inversion/turning in).
• Use crutches if you’re limping heavily, but aim for weight-bearing as tolerated (WBAT) with a normal-ish gait pattern as soon as you can.

External support
• Have an expert tape it up properly (especially for Grade I–II). This reduces re-injury risk while you start loading early. If you suspect a grade 3 or think there maybe a tear then a brace is required.

Swelling & pain control
• Compression (tubigrip/ankle sleeve) + elevation above heart when resting helps swelling control.
• Ice: evidence is mixed for “speeding healing,” but it can help analgesia for some people—use if it helps you move better (10–15 min, towel barrier).

Meds (quick, cautious note)
Pain relief can help you walk normally and start rehab. Some guidance cautions against heavy reliance on anti-inflammatories early because inflammation is part of tissue repair; discuss what’s appropriate for you (especially if you have GI/kidney/bleeding risks or are on anticoagulants).

Start gentle movement the same day (if tolerable)

Do these 3–5 times/day, staying in a mild discomfort zone (0–3/10):
• Ankle pumps (up/down) x 20–30
• Ankle circles both directions x 10 each
• “Alphabet” with your foot once
• Isometrics (push foot gently into your hand/wall):
• eversion (outer ankle/peroneals) 5×10 sec
• dorsiflexion 5×10 sec
• plantarflexion 5×10 sec

Why: early ROM + graded isometrics helps restore function and supports the “optimal loading” emphasis in the CPG.

Day 3–7: progressively load + restore range + retrain balance

Your goals by the end of day 7
• Walking indoors without a limp (brace on if needed)
• Swelling trending down
• Dorsiflexion starting to return (knee-to-wall improving)
• Beginning balance/proprioception work (key for preventing recurrence)

Progress exercises (once pain is settling)

1) Range (daily)
• Knee-to-wall dorsiflexion rocks: 2–3 sets of 10 (gentle)
• Towel stretch calf/soleus (only if it doesn’t pinch the outer ankle): 2×30–45 sec

2) Strength (most days)
• Band eversion (important for lateral stability): 2–3×12–15
• Calf raises (double-leg → partial single-leg as able): 2–3×8–12
• Toe yoga / short-foot (arch control): 2×30–60 sec

3) Balance/coordination (daily, short bouts)
• Single-leg stand near a counter: 3×20–45 sec
Progressions across the week: eyes closed (brief), head turns, or standing on a folded towel.

4) Gait + functional reload
• Short, frequent walks are usually better than one big heroic walk.
• If you can’t walk without a limp by ~day 7, that’s a good trigger for hands-on assessment.

Activity you can do

If walking is tolerable: bike/upper body ergometer can keep fitness up (“vascularisation” in PEACE & LOVE) without stressing the ankle too much.

Common mistakes in the first week (that slow recovery)
• No brace/tape + too much too soon → repeated “micro-rolls” set you back.
• Total rest for a week → stiffness, delayed return to function (most Grade I–II do better with functional rehab).
• Ignoring dorsiflexion loss → persistent limp + altered mechanics (common pathway into chronic issues).

When to escalate to see an expert within the first week
• Ottawa rule positive, or you’re unsure.
• Pain is severe and not improving by 72 hours, or you still can’t weight-bear.
• Recurrent sprains/“giving way,” or you’re an athlete with return-to-sport deadlines (grading + structured testing matters)

26/12/2025

🌿Friday = fun + facts! Here's this weeks titbits🌀

26/12/2025

Don’t suffer needlessly this Christmas break.

25/12/2025

James the Elf checking in...
Diagnosis: TOO MUCH CHRISTMAS SPIRIT 🎄🎅😂

Merry Christmas Everyone! We hope you all have the best day. 💜😆

24/12/2025

I don't know about all of you, but we usually have some family traditions around the holidays! 🍪🎁
We bake cookies and read stories! (admittedly the cookies don't normally make it to Christmas Day) 😅😂

We would love to hear some of your traditions this time of year! 💜

23/12/2025

Nothing makes us smile more than hearing how much our patients value their care 🌟
Thank you for trusting us and leaving such wonderful reviews!
Your support means the world to our team! 🤗

22/12/2025

Well done to the winner of our Christmas Hamper!!
It can be collected from our Aberdeen Clinic 🎁

Thank you to everyone who entered and left us lovely google reviews 😀

We hope you all have a lovely Christmas 🎄🎅

18/12/2025

If feeling stronger, more stable and a little more flexible is on your wish list for 2026, then this course might be just what you’re looking for, my friend.

Over six weeks, you’ll discover how yoga can support your body — and as a lovely added bonus, your mind too. A real win–win 🥇

This is a small group class held in a beautiful, cosy studio. No mirrors, no gym vibes — just a calm, clean space where you’ll receive plenty of personal guidance. No “am I doing this right?” moments… I’ll keep you right.

There are just 8 spaces available, which means time for connection, conversation and individual attention in every class.

After each session, you’ll receive a short at-home practice via a private YouTube link, so you can continue to enjoy the benefits between classes.

I’m always happy to chat or answer any yoga-related questions. All props are provided — you just need to bring yourself and some water.

Oh, and the studio has free parking and isn’t in the L*Z zone, so it’s easy and stress-free to get to.

If you’re ready, you can book now at www.wiselittleyogi.com
Or if you’d like to ask a question first, drop me an email at ali@wiselittleyogi.com and we can have a chat 💬