The first 24 hours post injury
RICE
Why?
How?
Whenever possible following the injury
Do not carry on with activity
Do not train until it is pain free
Rest
To reduce swelling and bleeding
Keep your weight off it
Sometimes crutches/ slings can be used
Ice
To reduce the metabolism of the
damaged tissue
Immediately after the injury
15minutes every 2hrs for the first 48hrs
Compression
To reduce swelling and bleeding
Both during and after ice.
Firmly bandaged but not so tight it causes pain.
One hand’s width both above and below the
injured area
Lower limbs should be above the height of the
pelvis.
Elevation
To reduce the gravitational effect
on swelling
Upper limbs should be above the height of the
heart.
Pillows, slings, chairs ......
The Do’s
The Don’ts
 Get an assessment and a firm diagnosis from your Physio or Doctor
 Arrange a Physio or Consultant follow up appointment
Do not use deep heat or any other heat rubs
Do not have a hot bath
Don’t wear flip flops if it’s a lower limb injury
Don’t drink alcohol- it will make it bleed more
What are soft tissue injuries?
-Contusion (bruise/ dead leg)
-Strains (muscle or tendon pull)
-Sprains (ligament over stretch or rupture)
(After the first 24hrs)
MUSCLE PUMP EFFECT
- Tense and relax the muscles in the affected area to get the blood
flowing
STRETCH EFFECT
- Try to regain full range of movement as soon as possible but don’t
push in to pain
PRESSURE EFFECT
- Use pressure bandages around affected area to increase pressure
MASSAGE EFFECT
- After the first 24hrs – self massage the affected area (use
moisturiser or baby oil)
Ankle Sprain
Spraining your ankle is a common injury and it can be either something that takes a day or two to
settle or several months.
It commonly occurs when someone is either landing from a jump or changing direction and your
ankle rolls over. Typically the pain is over the outside of the ankle and it feels sore to move your
foot or put any weight through the ankle. It is advisable to have the local hospital to check over your
ankle in case of a fracture.
For the first 24hours while it’s swollen follow the RICE guidelines to help settle the swelling and pain.
Below are some stretches and ankle movements to perform after the initial severe pain has worn
off. It may still be tender to do the exercises and move your ankle but it is important to keep the
ankle moving.
Holding on to something for support, drop your heels down as far
as you can so you feel a stretch, slowly lift up on to your tip toes.
Progress to single leg when able to
Hold 30 seconds
Repeat 5 times
Leaning against a chair/wall, bend front knee, back leg straight. You
should feel a stretch down the back of your calf.
Hold for 30 seconds
Repeat 3 times
Go up on to your toes as high as you, hold on to a chair for support. Slowly lower.
Progress to single leg when able to
Hold for 5 seconds
Repeat 10 times
Bend your front knee against the wall, keep your foot facing forward and heel on the floor. You
should feel a stretch up the back of your leg.
Hold for 30 seconds
Repeat 3 times
Roll your foot side to side
Hold 5 seconds
Repeat 5 times
Attach a band to the end of the bed and try pulling your foot up
against it as hard as you can.
Hold 5 seconds
Repeat 5 times
Holding on to a band pull your foot up towards you, you
should feel a stretch down the back of your leg.
Hold 30 seconds
Repeat 3 times
Move your foot up and down as far as you can.
Hold 5 seconds
Repeat 5 times
In the initial stages if your ankle is too tender to complete the exercises above going to the pool and
performing basic movements will assist with keeping your ankle active and moving while minimising
the pressure through your ankle. The higher the water is the less weight going through your ankle.
-
Lunges
Squats
Walking tip toes
Side lunges
Single leg balance
As your ankle pain improves to help strengthen your ankle and to reduce the likeliness of a reoccurrence it is important to work on your balance. This will help to strengthen the tendons,
ligaments and muscles around your ankle and your leg.
Balance exercises:
1)
2)
3)
4)
5)
6)
7)
Standing on one leg while brushing your teeth
Standing on one leg with your eyes closed
Standing on one leg throwing and catching a ball against the wall
Standing on one leg, try and dribble a football all the way round your leg
Hopping- on the spot, zigzag, forward/back, side to side
Single leg heel raisers
Lunges with a twist