Exercise Physiologist
Assess for fracture, or soft tissue. If soft tissue injury, stabilise, rest, elevate and ice (RICE).
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If fracture or other serious inury is ruled out, you should concentrate on trying to decrease any inflammation. The RICE (rest, ice, compression, elevation) is a great strategy. It is recommended to ice the affected area for 20 minutes each hour and keep the joint elevated if possible. Try to avoid putting too much strain on the affected area so avoiding exercise for a few days might be best. A compression bandage can be bought from your local pharmacy and can assist with decreasing inflammation also. You should continue the RICe protocol for 2-3 days post injury.
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