Acute Injury Management

The principle of "Protect" emphasises the importance of avoiding further tissue damage, but this doesn’t infer indefinite immobilisation. Apply supportive & protective sports tape (must be removed gently after 48 hours) and cushioning, if suitable. Crutches or braces can also be used, if needed.

Loading the tissue optimally will stimulate the healing process because bones, tendons, ligaments and muscles all require some loading to facilitate the healing process.  By way of an example, in the case of an ankle sprain, activation of the calf muscles helps to move swelling up the body against gravity. 

In contrast, complete rest would prevent this process. In some injuries, loading may not be necessary, i.e. severe fractures that need surgery. Also, be sure to rest the injured area from aggravating movements to reduce further tissue damage, bleeding and inflammation.

Applying an ice pack for 15-20 minutes every 2 hours in the first 48 hours after injury is recommended. Just use ice in the plastic bag and wrap it around with a glad wrap. Avoid using blue cold pack, fozen vegtables and diposable ice pack.

Arms and legs may be firmly wrapped (not too tightly) to control swelling but not during sleep. You can wear compression garments or arm sleeves.

any injury in lower extremities just lying on the back anput your legs up on the wall (pillow under the kne if injured you knee). Upper extremities just put your straight arm above your head and resting it on the wall to drain the swelling towards the heart: do this for 5 minutes every 1-2 hours.

It can be highly beneficial to go see a physiotherapist during this intial phase to assist with your injury and rehabiliation journey.