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If you have just suffered a traumatic injury, the following general ‘RICE’ advice may help
| Rest |
Rest the injured area for the first 24 hours if possible. Gentle movement (within your pain free range) is advisable; but full weight bearing on a sprained ankle for example should be avoided. For back strain, alternating between lying down and gentle walking can be of great benefit. If the strain is minor, keeping active is vital for your recovery. |
| Compression |
a supportive compression strapping can be applied, using crepe bandage or tubigrip. It must not be so tight as to cut off the circulation – and do allow for swelling to occur. |
| Elevation |
raising the injured (and possibly swollen) part above your heart level will help limit the swelling, and aid drainage. |
| Ice* |
Apply an ice pack or cold compress to the area. Only do so for 10 minutes at a time – any more, and you could cause more damage. It is best to protect the skin with a towel or Vaseline – do not apply the ice directly to the skin. |
* If there is a lot of swelling or bruising, or the pain is unbearable, you should go to Accident and Emergency.
Visit your osteopath as soon as you are mobile, for professional evaluation and advice.
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