What to do if you’ve had a boo boo….

Written by Dr. Alison Gault B. App. Sci. (clinical sci) B. Osteo. Sci.  from Vale Osteopathy Clinic located in Ascot Vale and Pascoe Vale, Melbourne, Victoria, Australia.

These 1st aid tips for soft tissue injuries can be applied to any soft tissue injury such as hamstring strains, pulled calf muscles, shoulder strains, corked thighs and sprained ankles.

First 48 hours

The first action to take as soon as possible after the injury has occurred is RICER.  Rest, ice, compression, elevation, referral. This should continue for at least 42 hours after the injury as occurred.   RICER helps to reduce bleeding in the muscles, swelling and pain. It makes the recovery and healing process much faster.

Rest: Keep the body part as still as possible. This prevents further damage and slows down the bleeding in the muscles.

Ice: Ice is very important in reducing bleeding, swelling and pain. Never apply ice directly to skin as it can burn, wrapping the ice in a damp towel is the best way to conduct the cold without damaging your skin. Ice can mean anything from a bag of peas, a cold pack or ice cubes, whatever you have access to is fine just as long as it is very cold. Apply the ice for about 20 mins every 2 hours for first 48 hours.  Use discomfort as a guide as not everyone is able to put up with ice for a long period of time. If you are sensitive to the cold, it is better to do 3-5 mins every hour than none at all. (more…)