Managing a soft tissue injury

RICER is a well-known sport formula for recovering from injury. It stands for: Rest, Ice, Compression, Elevation and Referral.

• Rest. Rest prevents from hurting the joint further. Avoid movement as much as possible to limit further injury.

• Ice. Cooling the tissue helps reduce pain, swelling and bleeding. You can conveniently cool using a hot-cold pack or a cold spray. Don't apply directly to the skin, but wrap the cold pack into a towel and place it onto the injured area.

• Compression. It supports the cooling action with the use of a stabilizing brace, tape or bandage. Make sure that it is not too tight fitting.

• Elevation. It helps to reduce bleeding and swelling. You can use pillow for extra comfort and support.

• Referral. Consult your doctor or a physiotherapist. They can make a precise diagnosis and arrange for ongoing care and treatment.