How to Manage a Soft Tissue Injury Immediately After Damage | Back In Motion

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[VIDEO] Immediate Injury Management 101

Published: 15 September 2014 - Fitness and Training, Injury Treatment and Prevention, Pain Management, Physio Tips, Wellbeing

Don't prolong an injury - here's how to immediately manage a soft tissue injury

What you do in the first 24-48 hours following a soft tissue injury will predict how well and how quickly you recover.

Jason explains the acronyms 'RICER' and 'HARM' that will help you remember what to do and what not to do immediately after sustaining a soft tissue injury.

Video Transcript


We've partnered with Regal Sleep Solutions, because we think together, we can help you achieve a lot more in your health and wellness goals.

Let's talk a little bit about what happens as soon as you have an injury. Do you know that what you do in the first one or two days immediately after an injury predicts most likely how well and how quickly you eventually recover.

Think about a simple acronym called RICER. R stands for rest. Don't sleep it off, but just relieve the pressure on the area that you've injured. I is ice. You need to get a cold compress around the injured area for about 20 minutes every two hours for the first two days. C is compression. A gentle bandage wrapped around the injured area helps to reduce the swelling and E is elevation.

If it's a limb you've injured, try and get it raised above the level of your heart to get some of the swelling draining out of the area. And the last of the acronym is R for referral, and there's no substitute for making a quick referral to an experienced physiotherapist who can help diagnose and recommend what else is to follow.

Other than RICER, the other thing I'd like you to know is avoid anything that harms you, and HARM is another acronym: Heat, Alcohol, Running, and Massage. Don't do those four things in the first two days after a fresh injury. 01:32 S1: I'm Jason T. Smith, founder of the Back In Motion Health Group and author of the book 'Get Yourself Back In Motion.' We look forward to partnering with you in your health, wellness and fitness goals.
 

Want to learn more about health & wellness?

Back In Motion partners with Regal Sleep Solutions to present this health and wellness series linking to Back In Motion founder and physiotherapist, Jason T Smith's best-selling book, Get Yourself Back In Motion.

Check out other instructional videos on our YouTube channel.