First Aid

In case of minor injury, perform first aid. In case of major injury, or if the swelling or pain lasts more than 24 hours, consult a doctor.

Give it a rest

• For an injured leg: use crutches, and avoid putting any weight on the injured leg.
• For an injured arm: avoid using the arm, and use a sling or brace to support it.
• For your back: lie on your back with a pillow under your knees, or lie on your side with a pillow between your knees.
• For your neck: rest your head on a support, or use a cervical collar to support your neck.

Apply ice

Apply ice for 10 to 15 minutes at a time, three times a day, until severe pain or swelling subsides.

Use crushed ice or ice cubes wrapped in a wet towel or plastic bag.

Elevate the injured body part

If it is an arm or a leg and there is swelling.

It is best to keep the body part elevated or in a horizontal position as much as possible.

Consult a physiotherapist or occupational therapist:

• If swelling or pain lasts more than 24 hours.
• If you feel weak or stiff.
• If you want to speed up your recovery.
• If you want to avoid complications and reduce long-term effects.
• If you want to get back to your daily activities or sports as soon as possible.

Don’t forget the basic rules:

• Rest
• Ice
• Elevation