What should I do after an injury?

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As soon as possible, and for 48 to 72 hours after injury, use the RICER method:

Rest – Avoid overstressing the injury during this early phase

Ice – As soon as possible, and for 20 minutes every two hours, apply ice or a frozen gel pack wrapped in a damp towel. This helps to control bleeding and pain and reduces secondary tissue damage.

Compression  – Firmly bandage or apply pressure to the entire area. This helps to control swelling. But be careful not to cut off circulation.

Elevation – As much as possible, elevate your injured limb higher than the level of your heart to reduce the swelling.

Referral – If pain and discomfort continues, seek referrals to a health professional. You can do that by calling us, or visiting your GP.Man Suffering Pain Knee


Don’t rub the injury, run on it or apply heat. See No HARM.