Looking after sport injuries

Keeping fit by playing sport is great for your health and wellbeing. There's lots you can do to treat minor sport injuries - but if you suspect any fractures or dislocations it's essential to see your GP or visit A&E.

Bruises, muscles strains, ligament strains and sore muscles can all be treated with the RICER rule - a well-known sport formula for recovering from injury. It stands for Rest, Ice, Compression, Elevation and Referral.

• Rest helps prevent any further damage to the joint. Try to move as little as possible.
  

• Ice cools damaged tissue, reducing pain, swelling and bleeding. Use a cold pack by wrapping it in a towel and placing it on the injury. Or try a cold spray. Do not apply ice directly to an injury. 

• Comfortable support, bandage a layer of cotton wool firmly around the injured area. Check the circulation regularly and if it is restricted then reapply the bandage

• Elevation helps reduce bleeding and swelling. Try using a pillow for extra comfort and support.

• Referral to a doctor or physiotherapist is important. They'll be able to make a diagnosis and arrange any ongoing care and treatment.

Visit our Elastoplast Sport site for essential information on injury analysis, lifestyle information and view our entire range of sporting products.