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 - - but if you suspect any fractures or dislocations it's essential to see your GP or visit A&E.

  • 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(medicare cold pack) by wrapping it in a towel and placing it on the injury. Or try a cold spray¬†(medicare 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. Take a look at our medicare¬†sport tapes and supports
  • 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