When an injury occurs, damaged soft tissue may bruise, swell or bleed (externally or internally) and become inflamed. The initial steps that should be undertaken once an injury has occurred include rest (to protect the injured structure from further injury), ice (reduce blood flow and limit swelling), compression (limit/delay swelling), and elevation (control swelling) (RICE). Physiotherapists play a vital role in supporting and implementing these principles and thus play a major role in enabling a faster recovery time.
At myphysio we believe you can go wrong with heat but you can’t go wrong with ice. Therefore as a first line management, wrap an ice pack in a tea-towel and apply for 15 mins on 45 minutes off for the first 24 hours, then make an appointment with one of our physiotherapists.
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