RICER
What Should I Do After An Injury?
As soon as possible, and for 72 hours after injury, use the RICER method:
Rest
Avoid overstressing the injury during this early phase
Ice
As soon as possible, and for 20 minutes every two hours, apply ice or a frozen gel pack wrapped in a damp towel. This helps to control bleeding and pain and reduces secondary tissue damage.
Compression
Firmly bandage or apply pressure to the entire area. This helps to control swelling.
Elevation
As much as possible, elevate your injured limb higher than the level of your heart to reduce the swelling.
Referral
If pain and discomfort continues, seek referrals to a health professional. You can do that by calling us, or visiting your GP.
Avoid any of the HARM factors in the first 48 hours to prevent increased swelling and help your recovery: