Don t put any weight on the injured part of the body. Apply ice for 20 minutes every two hours for the first 48 hours. Between ice treatments maintain bandage compression. Place the injured area on a pillow for comfort and support. An accurate diagnosis is essential for good rehabilitation of moderate to severe injuries.
Heat increases the bleeding in the injured tissues.
Avoid hot baths and showers, saunas, hot water bottles, heat packs and liniments. Alcohol must be avoided as it increases the bleeding and swelling around soft tissue injuries and delays healing. It can also mask the injury s pain and possible severity, which may delay treatment. A medical provider s assessment and approval should be given before resuming activity within 72 hours of the injury. Massage causes an increase in bleeding and swelling and will prolong the rehabilitation process when done within 72 hours of the injury.