EMERGENCY SELF-TREATMENT ADVICE

By following these simple steps in the first few hours of receiving an injury you will greatly reduce the time taken for a full recovery.

Remember the letters…..P. R. I. C. E.

P:

Protect

Protect the injured area from further damage. i.e
ankle injury may require you to keep your weight
off it until an assessment can be carried out. This
will prevent any further damage to any ligaments
that may have been damaged, hence a faster recovery
time.

R:

Rest

The injured structure must not be used until an
assessment has been carried out after 24/48 hours.
This will prevent further damage and/or inflammation.

I:

Ice

Treat the injured area with ice treatments to help
reduce inflammation. Ice should be applied for a
maximum of 10mins every 30mins for the first 6 hours
post injury and then every 2 hours for the next
18-42 hours. Ensure that a medium is used between
the ice and your skin as this will prevent ice burns.

C:

Compress

Apply a compression bandage to the injured area
to reduce excess inflammation/swelling. Ensure that
compression is not too tight so as to restrict blood
circulation.

E:

Elevate

Elevate the injured structure above heart level
to reduce excess inflammation and swelling.

People We Have Worked With