Self Help & Adivce

Physiotherapy and Sports Injury Clinic based in E9, London

PROTECTION

Stop whatever causes your pain to prevent further injury

REST

Reduce or stop using the injured area for 48 hours. If you have a leg injury, you may need to stay off of it completely.

ICE

Put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed ice that has been wrapped in a towel.

COMPRESSION

Compression of an injured ankle, knee, or wrist may help reduce the swelling. These include bandages such as elastic wraps, special boots, air casts and splints. Ask your doctor which one is best.

ELEVATION

Keep the injured area elevated above the level of the heart. Use a pillow to help elevate an injured limb.

This initial treatment approach should be continued for up to 72 hours 3 to 4 times daily. In addition the injured part should be gently moved. This is important to avoid stiffness developing. In practice this should involve bending and straightening of the limb.

If your symptoms fail to settle with this management approach or if you have other concerns regarding your injury you should seek a specialist's opinion immediately.

For more information on the conditions we treat and services we offer, or to book an appointment please call 020 8510 5751 or email us at p.resteghini@nhs.net

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