RICE stands for Rest, Ice, Compression and Elevation and is considered the best way to begin treatment of soft tissue injuries. It is worthwhile understanding the different components of this care regime so that you can minimise the impact of injury.


• Involves taking a break from normal activity, as moving the injured part can cause further damage
• Crutches may be needed in severe cases to completely rest the joint
• Resting splints may be appropriate in some injuries
• We can help explain the best course of action for ongoing care of your injury


• Apply directly over the injury for 10 minutes and repeat every hour
Important: have a thin layer of protection between your skin and the ice pack to avoid burns to the skin


Apply a firm elastic bandage such as Coband, compression socks or TUBIGRIP (elasticized tube) over, above and below the injured area to help reduce the amount of swelling.


• Raise the injured area above the level of the heart. This decreases the amount of swelling and is particularly important with ankle and knee injuries.
• An example of applying elevation to an injury would include lying down with your ankle resting up on a pillow.

For acute injuries we stock:

• crutches for short term hire
• ice packs
• a variety of braces and splints
• Coban bandages
sports strapping
• Tubigrip
• compression socks

Come to see us as soon as possible to ensure you do all the right things to settle your injury.