This is a good treatment for all soft tissue injuries.

It reduces pain, swelling and bruising.

R – rest. Stop straight away. If you carry on it will make the injury worse

I – ice. Apply ice to the injury. This makes the blood vessels contract to reduce the bleeding and swelling

C – compression. Wrapping the injury will also help to reduce the swelling, but don’t make it so tight that the blood is prevented from circulating

E – elevation. Support the injury at a raised level (above the heart), so the flow of blood is reduced because it has to flow against gravity