Remember “RICE” – Rest, Ice, Compression, Elevation. Rest the injured part, particularly an ankle or knee. Ice the area of injury immediately. A bag of frozen peas wrapped in a thin cloth is an excellent ice pack. Apply for 20 minutes every two hours initially. Compression is best effected with a crepe bandage or tubigrip. Remember not to have it on too tight! Elevate the injury, particularly legs. The aim of this is to reduce the pain and swelling. Treating an injury correctly, immediately, will lessen its severity and speed up the healing. After a day or so start to use the injured area gently. Warmth may help at this stage. If you are a keen sportsman advice from a physiotherapist may be valuable.
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