Keeping fit by playing sport is great for your health and wellbeing. When injuries happen, know how to treat them with the RICER rule.
Bruises, muscles strains, ligament strains and sore muscles can all be treated with the RICER rule – a well-known sport formula for recovering from injury. It stands for Rest, Ice, Compression, Elevation, and Referral.
- Rest helps prevent any further damage to the joint. Try to move as little as possible.
- Ice cools damaged tissue, reducing pain, swelling and bleeding. Use a cold pack by wrapping it in a towel and placing it on the injury. Or try a cold spray. Do not apply ice directly to an injury.
- Compression supports the cooling action with a brace, tape or bandage. Whatever you use, make sure it’s not too tight fitting.
- Elevation helps reduce bleeding and swelling. Try using a pillow for extra comfort and support.
- Referral to a doctor or physiotherapist is important. They’ll be able to make a diagnosis and arrange any ongoing care and treatment.