Injury to the joints of your arms for example your shoulder, elbow, wrist or your legs, hip, knee, ankle are best treated using Rest, Ice, Compression, Elevation (RICE).

    • Rest To avoid pain and further injury, rest the injured area for 24 to 48 hours.
    • Ice Apply ice over the painful area for ten minutes every hour (remember to place a tea-towel on the skin and rest the ice on the tea towel).
    • Compression A Tubigrip’ or bandage can be used for compression of the injured joint.
    • Elevation Elevate the joint above the height of the heart if possible.


If your symptoms are not helped by using the Rest Ice Compressions Elevation treatment contact the clinic on the emergency number, your GP or go to the A&E department to report your symptoms.


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