What should I do after an injury?
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.
Don’t rub the injury, run on it or apply heat. See No HARM.