Self help

Below are the PRICE principles.

  • Protection - stop whatever causes your pain to prevent further injury
  • Rest - reduce or stop using the injured area for 48 hours. If you have a leg injury, you may need to stay off of it completely
  • Ice - put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed ice that has been wrapped in a towel
  • Compression - compression of an injured ankle, knee, or wrist may help reduce the swelling. These include bandages such as elastic wraps, special boots, air casts and splints. Ask your doctor which one is best
  • Elevation - keep the injured area elevated above the level of the heart. Use a pillow to help elevate an injured limb.

This initial treatment approach should be continued for up to 72 hours 3 to 4 times daily. In addition the injured part should be gently moved. This is important to avoid stiffness developing. In practice this should involve bending and straightening of the limb.

If your symptoms fail to settle with this management approach or if you have other concerns regarding your injury you should seek a specialist’s opinion immediately.