Throughout the year, in the pursuit of sport, at the gym, in the garden or just walking, you may experience a sprain or soft tissue injury.

Here is a friendly reminder on how to treat these soft tissue injuries (sprains /strains) and fractures.

You may have heard people say – apply RICE, but what does that mean?

  • R – Rest the injured part; this prevents further damage and reduces bleeding.
  • I  –  Apply ice, but not directly onto the skin. Even a pack of frozen peas, placed over a bandage is effective! Leave the wrapped ice pack on the site, for 10 – 20 minutes. This reduces pain, fluid and swelling by constricting blood vessels. Continue to cool the injury, three times a day for two-three days after the initial impact.
  • C – Apply a firm bandage. This will support the injured part, restrict movement and reduce bleeding and swelling.
  • E – Raise the injured area above the level of your heart, if possible. This slows the flow of blood and reduces swelling.

If you are in doubt, or your injury does not begin to resolve, contact your local general practitioner to seek medical advice.