What To Do
Use Cryotherapy by applying ice or cooling immediately after an injury involving damage to soft tissues, the level of swelling and amount of blood allowed to leak out may be substantially limited. Use PRICER as a guideline.
Prevention – Prevent any further damage to the injury site by ceasing activity and immobilising the joint or muscle
Rest for 48-72hrs - This will help reduce swelling or further damage and visit your doctor or physio.
Ice - Apply ice for about 10 minutes every 1-2hrs as soon after the injury as possible for at least 48hrs. Do not apply ice directly to the skin.
Compression - After ice, apply a compression bandage to help minimise the swelling to the tissues.
Elevation - Elevate the injured part to help limit blood flow and reduce swelling to the site of injury.
Rehabilitation – It is extremely important that the injury is properly diagnosed by a Chartered Physiotherapist and Rehab begins.
