One of the most common treatment recommendations for a soft tissue injury is the RICER method and No HARM Protocol.
R.I.C.E.R Method: (Rest, Ice, Compression, Elevation, Referral)
The RICER method is an effective procedure used in the initial treatment of a soft tissue injury.
Rest: It is suggested that you take a break from the activity that caused the injury in order to give the injury time to heal.
Ice: The injury should be iced on and off in 20 minute intervals, avoiding direct contact of the ice to the skin.
Compression: Bandaging the injury will compress it, and prevent any further bleeding or swelling to occur.
Elevation: Elevating the injury above your heart while you are resting will aid in the reduction of swelling.
Referral: Referral to an appropriate medical professional for guidance and management.
No H.A.R.M Protocol: (Heat, Alcohol, Re-injury, Massage)
This method should be used within the first 48–72 hours (depending on severity) after the injury in order to speed up the recovery process.
(No) Heat: Applying heat to the injured area can cause blood flow and swelling to increase.
(No) Alcohol: Alcohol can inhibit your ability to feel if your injury is becoming more aggravated, as well as increase blood flow and swelling.
(No) Re-injury: Avoid any activities that could aggravate the injury and cause further damage.
(No) Massage: Massaging an injured area can promote blood flow and swelling, and ultimately do more damage if done too early.
The Friendlies Physiotherapy Service have a walk-in sport injury clinic every Monday from 8.30am-9.30am to help treat patients with weekend sports injuries as soon as possible. Find out more here.