RICER

Soft Tissue Injuries

Bruises
Ligament sprains
Joint injuries
Over-use injuries

What Goes Wrong
Most soft tissue injuries are a result of a direct blow (bruise or contusion) or an indirect force like a twist (sprains, strains, tears). Some injuries are due to over-use stresses (tendinitis, stress fractures).

How Can You Minimise Injury?

Correct warm up and warm down procedures
Protective strapping or bracing
Correct footwear and sporting equipment
Specific conditioning for your particular sport
Good aerobic fitness
Good muscle control and reactions

Getting Back Into Action
Before you can safely return to your activity it is essential to regain strength, mobility, balance and co-ordination. Your physiotherapist will assess these areas and show you how to improve them.

Sport and physical activity are vital parts of the Australian lifestyle, promoting good health, stress relief and enjoyment. Sometimes injuries may occur by being active but fortunately most injuries can be effectively treated by your physiotherapist. Physiotherapy treatment will enable you to return safely to your activity more quickly than just 'rest and see what happens'. Your physiotherapist can also provide advice to prevent injuries.

How Physiotherapy Can Help
Physiotherapists are highly qualified and trained in the assessment and treatment of soft tissue injuries. As they have comprehensive knowledge of biomechanics, tissue injury and healing, many physiotherapists are appointed to sports teams to monitor the rehabilitation of injured players and assist with preventing injuries.

What Should I Do After An Injury?
As soon as possible, and for 72 hours after injury, use the RICER method:

R est - Take it easy and only move within your limit of pain.

I ce - As soon as possible, and for 20 minutes every two hours, apply ice or a frozen gel pack wrapped in a damp towel. This helps to control bleeding and pain and reduces secondary tissue damage.

C ompression - Firmly bandage the injury. This helps to control swelling.

E levation - As much as possible, elevate your injury higher than the level of your heart to reduce swelling.

R ehabilitate - See your local physiotherapist especially if there is pain and swelling after 24 hours (No referral is needed). Recovery can start very early after an injury. Physiotherapy rehabilitation techniques will help reduce the time that your injury is painful and movement is restricted, so that you can safely return to sport faster. Rehabilitation also facilitates a good quality repair and the return of normal muscle and nerve function.

Avoid any of the HARM factors in the first 48 hours to prevent increased swelling and help your recovery:

H eat

A lcohol

R unning

M assage

Health Rebates

You can consult a physiotherapist at North East Physiotherapy Services either directly or by referral from your medical practitioner. Most private health insurance funds offer rebates for physiotherapy treatment.

See our Contact Page for booking an appointment with a physiotherapist to keep Moving You Through Life.

The physiotherapists who work at North East Physiotherapy Services undertake continuing education programs to keep up to date with current soft tissue injury management techniques. Some of our staff have postgraduate qualifications and extensive experience in the management of soft tissue and sports injuries.