Recent Soft Tissue Injury Self Help Guidelines – Page 1
Soft tissue injuries include ligament sprains (e.g. sprained ankle), tendon sprains and
repetitive stress injuries. If you have sustained a recent soft tissue injury follow these tips.
INTRODUCTION
Apply the PRICE guidelines described below
for the first 1-5 days after injury.
As a general guideline healing can take about
6 weeks for a moderate soft tissue injury but
this will depend upon the severity and whether
it is a recurrent problem.
As the healing process progresses try to
increase activity levels accordingly. You may
notice some swelling toward the end of the
day. This is normal and should resolve by the
next morning.
Resuming vigorous activity/sport before the
injury is fully healed may result in further
injury. Always begin gently and build up slowly
to what you were doing before your injury.
Protect the area for 3-5 days but do not stop moving the part altogether
LEG
If the lower limb is affected keep trying to weight bear at regular
intervals as normally as possible. In the first 24 hours if the sprain
is severe you may need to rest more than being active.
If you are unable to weight bear at all through the injured leg, you
may need advice about using a walking aid for a short while.
ARM
If the upper limb is affected avoid lifting, carrying or using the arm in a vigorous way for
the first 24 hours, but try to allow normal gentle movements and activities.
Be sure to exercise/use body parts next to the injured part
It is important to keep the affected part moving as you are able. There may be some
discomfort but this is normal after injury and should subside soon after stopping exercises
Exercises that will help with your injury will be advised by the physiotherapist.
Do not participate in any activity that may put stress on the injured tissue, for example
sport, repetitive movements or movements which replicate the mechanism of injury.
Recent Soft Tissue Injury – Self Help Guidelines – Page 2
APPLICATION
Apply ice to the affected part as soon as possible after any soft tissue injury.
Ice is most useful in the first 1-5 days after injury to help control swelling and pain.
Use crushed ice or a pack of frozen peas in a damp towel to protect your skin.
You should apply ice ideally every 2-3 hours for 10-20 minutes only to the affected part.
SAFETY PRECATIONS
KEEP CHECKING YOUR SKIN FOR SIGNS OF IRRITATION AND
REMOVE THE ICE IF YOU FEEL THE SKIN BURNING
DO NOT use ice if you suffer from any of the following conditions: cold induced hypertension,
allergy to cold (urticaria, joint pain), raynauds, peripheral vascular disease or sickle cell
anaemia.
A supportive bandage or tubigrip may be beneficial to help limit swelling. These can be
obtained from chemists. You do not need to sleep in this bandage.
SAFETY PRECAUTIONS
DO NOT APPLY COMPRESSION TOO TIGHTLY AS THIS CAN EFFECT CIRCULATION
DO NOT restrict movement completely – gentle movement will help with healing.
DO NOT wear support continuously as this can cause muscle wastage and slow down healing
Elevate the part above the heart as much as possible during the first
72 hours.
Always support the part with pillows
DO NOT apply compression and elevation at the same time
2014
ER: 3/12/09 Review date Dec 2014