The R.I.C.E. method is recommended for all early minor injuries.

REST

The aim of your first aid is to stop the bleeding and therefore minimize tissue damage.

Ensuring a minimum delay to recovery.

As the tissues are likely to be torn bleeding and unstable, further participation along with massage or manipulation should be avoided as an increase in bleeding may occur.

REST is therefore recommended for the first 24 hours.

REST can be aided by the application of Braces, Supports and Strappings as they can be beneficial in protecting minor injuries whilst you undertake your normal daily activities.

Injuries of a more serious nature may also benefit from such supports but should only be used under medical supervision.

ICE

Ice cools the tissues and constricts the blood vessels resulting in less bleeding in the affected area. Do not apply ice directly to the skin, use any form of oil over the affected area and a light towel or cloth in-between so as to avoid the danger of Ice burns.

Ice should be used for the first 48-72 hours following injury and should be applied every 2 waking hours for 10-12 minutes each application.

COMPRESSION

Compression is produced by firmly bandaging the affected part so as to constrict the tissues sufficiently to stop further bleeding but not tight enough to stop your circulation altogether.

Elevation is recommended along with compression using a tubular bandage or elasticated support.

ELEVATION

Elevation is achieved by raising the affected part so as to allow free drainage of the tissue fluids, assistance being gained from gravity.

Arnica Montana is a useful homoeopathic remedy that is widely regarded as the 1st remedy for injury as its success on treating bruising has been well documented.