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Having initially injured yourself you may notice some or all of the following symptoms; swelling to the area, it may be painful, a redness may occur, and the area may become warm. The earlier the injury can be treated the quicker it will heal and there are five simple steps you can follow to start the healing process. These are; protection, rest, ice, compression, and elevation. They are commonly known as PRICE.

 

Protect the injured area from any further stress that may affect the healing process or cause further injury to the area. This may be done by bandaging the area if needed or simply keeping the injured area away from incurring further damage.

 

Resting will reduce the energy requirements and blood flow, whilst also protecting the injured area. Resting of the area can be done by using a sling if it is an upper limb injury or by simply sitting down and taking the weight off any lower limb injuries.

 

Ice is used to reduce the blood flow to the injured area helping to limit any bleeding and swelling. Try using crushed ice, a frozen gel pack or even a pack of peas on the injured area for 15 minutes at a time, allowing 2 hours of rest between each application. Always ensure that you wrap the ice in some cloth, such as a damp towel, to avoid ice burns.

 

Compression helps limit unnecessary build up of fluids in the injured area. Use something like a Tubigrip compression bandage that allows for continued compression as the swelling reduces.

 

Elevation lowers the blood pressure and blood flow to the injured area helping to limit bleeding. Use pillows on a foot stool or table to elevate the injured area.

 

If after 2-3 days you find that the injured area is not responding to PRICE or you feel that the injury is severe then please contact the clinic to book in for an assessment.