Vincent Mgiba Foundation

Vincent Mgiba Foundation Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Vincent Mgiba Foundation, Nonprofit Organization, Bushbuckridge.

23/04/2026

Running pain always has a cause - your mechanics tell the truth.
A real running assessment reveals it through slow-motion analysis, strength testing, and a personalised plan that actually helps you improve.

23/04/2026
23/04/2026

🧊 COLD vs πŸ”₯ WARM COMPRESSION – WHEN & HOW TO USE

Not sure whether to use ice or heat? Here’s a simple guide πŸ‘‡

🧊 COLD (ICE THERAPY)
Best for acute injuries & swelling
βœ… Reduces pain
βœ… Decreases inflammation
βœ… Controls swelling & bleeding

Use ice for:
β€’ Sprains & strains
β€’ Swelling
β€’ Knee / ankle injuries
β€’ Shin splints
β€’ IT band pain

⏱ How long?
➑️ 15–20 minutes
➑️ 2–3 times per day
➑️ First 0–4 days after injury (acute phase)

βΈ»

πŸ”₯ WARM (HEAT THERAPY)
Best for chronic pain & muscle tightness
βœ… Relaxes muscles
βœ… Improves blood flow
βœ… Reduces stiffness

Use heat for:
β€’ Muscle tightness
β€’ Chronic aches
β€’ Achilles tendinopathy
β€’ Plantar fasciitis
β€’ Pre-run stiffness

⏱ How long?
➑️ 15–20 minutes
➑️ 1–2 times per day
➑️ After 4–5 days, once swelling has settled (chronic phase)

⚠️ Important:
❌ Don’t use heat on a fresh injury or swollen area
❌ Always place a cloth between skin and ice/heat pack

πŸ’¬ When in doubt: Ice for swelling, Heat for stiffness

23/04/2026

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Bushbuckridge

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