Injuries happen to all of us to varying degrees at some point through our sporting lives and it’s important to know how to deal with them when they do come along.  The first 48-72hrs after sustaining an injury is the most important, this is the time when you can limit the amount of damage that excess swelling can do and therefore stand a chance of reducing the amount of time that you will be sidelined by the injury.

The process is very simple to follow as is known as PRICE:

Protection:  Look after the area, protect it from painful movements for at least the first 72hrs.

Rest:  Stay off the injury, rest not only the injured area but try and rest the body and give it a chance to get on top of the injury.

Ice:  By applying ice to the injured area you will help the body reduce the amount of swelling and therefore damage to the surrounding cells.  Ice should never be applied directly to the skin due to the risk of ice burn, there should always be a barrier such as a damp tea towel.  As a guide ice should be applied for 20mins at 2-3hr intervals.

Compression:  Gentle compression added to the area will again help reduce the amount of swelling as well as giving some support to the injury.  You must be very careful that the compression is not too tight, in the early stages of an injury as it is inevitable that some swelling will occur so this must not be restricted especially not over night.  Tubigrip is the best commonly available compression, but again it is important to buy the correct size.

Elevation:  By elevating the injury above the heart gravity will help drain the extra fluid out of the area. 

This is a guide for the initial 48-72hrs after an injury occurs, it is always advisable however to get injuries checked out by the appropriately trained professional.