What should you do if you get injured

Remember R.I.C.E.R

1. Rest – come off the field if you are unable to continue putting in 100% -    you won’t help your team if you are out there injured. Avoid putting too much weight through the affected area.
   
2. Ice – wrap a wet towel around some crushed ice (bag of frozen veges are just as good if you have no icepacks at home!).  Mould the icepack (and wet towel) to the affected area and apply for about 20      mins. Depending on the amount of swelling this can be continued for 20 min periods every 2 hrs, over a couple of days.
   
3. Compression – ideally support the affected area with a compressive (elastic) type bandage to help minimise swelling. A sock can help if eg you have just sprained your ankle.
    
4. Elevation – place the affected area higher than your heart where possible. So in the case of an ankle sprain, ideally lie on the ground and place your foot on a chair while icing it.
    
5. Referral – when in doubt – if pain persists, or you can not do everyday tasks properly, you should get it checked out. You can go straight to a physio or GP to help fast track your recovery!