The immediate treatment of any soft tissue injury consists of the RICE protocol for the first 48 - 72 hours to reduce internal bleeding of the injured soft tissue and severity of injury.
REST: to protect the injured area by either ceasing activity or using crutches.
ICE: 20 minutes/2-3 hours is recommended to effectively vasoconstrict the blood vessels and minimise bleeding to the injured region.
COMPRESSION: using bandaging techniques to further minimise bleeding.
ELEVATION: of the injured area (if possible) above the level of the heart.
The No Harm protocol should also be followed along with the RICE principle to further minimise the extent of the injury and minimise soft tissue recovery.
No Harm Protocol:
Running (or activity)
Massage (deep massage is not recommended within the first 72 hours after an acute soft tissue injury).
The experienced physiotherapist team at Essendon Physio Group will be able to diagnose the extent of your injury and guide you through the appropriate rehabilitation and safe return to activity. Book your appointment today.