Injury Management



It is vital when you sustain an injury that you take immediate steps to lessen damage and take some basic steps to help yourself. It will also help lessen the treatment costs as well as the pain and disability you are experiencing.

If it is a soft tissue injury (e.g. a sprain, strain, or a bruise) then start immediately with the R.I.C.E.D procedure as follows:

Rest - reduces further damage, stop activity as soon as the injury occurs, and avoid moving the injured part as much as possible to lessen further injury and possible bleeding. Don’t put any weight on the injured part.

Ice - this cools the tissues, reduces pain, swelling and bleeding. Place crushed ice wrapped in damp tea towel on the injured part, secure the ice pack to hold firmly in place with a bandage or similar. Leave the ice in place approximately 20 mins every 2 hours you are awake for the first 48 hours post injury. NB do not place ice directly onto bare skin.

Compression - Firm bandaging helps reduce swelling and bleeding, make sure the bandage is not too tight   so that is cuts off circulation or causes tingling or pain past the bandage. Bandage between ice applications.

Elevation - Helps to stop bleeding and reduce swelling. Elevate the injured part on a pillow for comfort and support preferably above the heart as much as possible.

Diagnosis - consult a health professional as early as possible to obtain an accurate diagnosis and to be given appropriate treatment and exercises to hasten your return to your normal activity.
AVOID H.A.R.M full factors as follows:

Heat - will increase the bleeding at the injury site, avoid hot baths, showers, heat packs heat rubs etc.

Alcohol - will increase bleeding and swelling at the injury site, and prolong the healing. Alcohol can also mask the pain.

Running - or any form of exercise will cause further damage. Avoid resuming exercise for 72 hours post injury unless cleared by a health professional.

Massage - causes an increase in bleeding and swelling and should be avoided for 72 hours of injury.

Firm bandaging helps reduce swelling and bleeding.