Sports and Personal Injury Clinic


If you have just injured yourself, a sprain or strain of muscles, ligaments or tendons, and it does not require a visit to A&E, follow the PRICER protocol:

P - Protect from further injury.

R - Rest from any aggravating activities.

I - Ice the area for 10 to 20 minutes every 2 hours thoughout the day. Crushed ice in a bag or cold water immersion is ideal.  Always have a barrier, say a damp cloth, between ice bags and the skin to stop burns and skin damage.

C - Apply a compressive bandage around the injured area ASAP (ideally before swelling occurs).

E - Elevate the affected area if possible above heart level. 

R - Refer to a suitable professional for accurate assessment and treatment: Call 07810 348323 or 01553 631634 or visit our 'contact us' page to book an appointment ASAP.