Sports Physiotherapy

What should I do after an injury?

sports-physioAs soon as possible, and for 72 hours after injury, use the RICE 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.
Elevation As much as possible, elevate your injured limb higher than the level of your heart to reduce the swelling.


Recovery can start very early after an injury. Physiotherapy rehabilitation techniques will help reduce the time that your injury is painful and movement is restricted so that you can get back to work and sport more quickly. Rehabilitation also facilitates a good quality ligament repair and the return of normal muscle and nerve function.

Avoid any of the HARM factors in the first 48 hours to prevent increased swelling and help your recovery:

  • Heat
  • Alcohol
  • Running
  • Massage