Rest immediately

You need to rest from one to five days (from whatever activity caused the injury) depending on the severity of injury. If you are in ANY doubt regarding your injury please contact your GP or your local physiotherapist as soon as possible.

Ice

Ice should be applied immediately following an injury. Crushed ice in a damp towel seems to be best, ice can also be applied in a plastic bag or frozen gel packs can be used.

A damp towel should be placed between the cooling agent and the skin to avoid ice-burn.

Compression

Compression should be applied as soon as possible following injury.

Start by applying the non-adhesive bandage below the injured area and finishing above, continue compression for the first 72 hours, but there is no need when you are sleeping or laying down.

Elevation

Elevate the injured part as soon as possible following the injury.

Elevate the injured part above the level of the heart, as much as possible during the first 72 hours.

PROTECTION

This depends on the severity of the injury. Protection needs to be applied in the early stages of the healing process (up to day three). This could be in the form of crutches, slings, taping etc.