Sometimes injuries can happen outside of our consultation hours. In these situations we recommend following the RICER method to help rehabilitation and reduce further injury


Avoid further inflaming the injury by ceasing physical activities.


Apply ice to the immediate area of the injury, make sure to always have ice packs wrapped in a towel or ensure it is not applied directly to the skin


Where possible, apply a compression bandage to the affected area. The key here is to make sure the compression is not too tight, it should not cause any numbness or pins and needles. If you are experiencing these sensations with compression, immediately remove the bandage.


This will help reduce swelling to the injured area. Ideally it is best to elevate injury above the heart if possible, using a pillow for comfort if necessary.


As soon as possible book in with one of our sports injury experts to have your injury assessed and begin rehabilitation to get you back to full performance!

While following the RICER method, remember to avoid HARM

Heat - placing heat onto injuries can increase blood-blow to the area and increase swelling.

Alcohol - alcohol causes blood vessels to dilate increasing blood-flow to affected areas, which will increase swelling. Until you have been assessed by the physiotherapist it is best to avoid drinking alcohol.

Running - running may directly exacerbate the injury as well as increase blood-flow around the body and to the affected area.

Massage - massage to new injuries can stimilate blood-flow and further breakdown the injured region so this is best avoided until the injury has been properly assessed.