Episode 11 – how to look after soft tissue injuries


Nobody likes an injury, let alone a soft tissue injury.


If you get one, you want to bounce back as quick as possible. In this article, let’s discuss how to look after soft tissue injuries. These steps are generally useful to follow until medical or qualified health professionals arrive to assist you. Once they arrive, listen to their advice.


First up, what’s a soft tissue injury?

Soft tissue injuries are minor injuries such as minor sprains, strains, bumps and bruises. These are generally mild in nature but need to be given the appropriate attention they require. Suspected fractures and compound injuries (where you see bone or tendons protruding the skin), lacerations, scratches, cuts and other injuries will require medical help and fast. In these cases head to the nearest hospital emergency room for medical treatment. If you can’t move the injured person – call for an ambulance.

If you’d like to know more about first aid or advanced first aid, I’d suggest you apply for a first aid course where you’ll learn how to address these topics appropriately.


What is RICER?

R.I.C.E.R. stands for the following:

  • Rest – stop all activities immediately
  • Ice – ice the area and / or surrounding area
  • Compression – apply a compression bandage or compression wear
  • Elevation – keep the injured part above the heart as much as possible
  • Referral – to a doctor / medical specialist

Let’s go through these in a bit more detail.



Soft tissue injuries (such as sprains and strains) happen in accidents, falls or even during sports.

When these injuries occur there is usually internal bleeding at the injury area due to the rupturing of blood vessels. If you or the person you are taking care of are injured you’ll know about it because they will tell you verbally, and even non-verbally in their body language. They might scream, cry, or they might simply point, hold or nurse their injury. If an injury has just occurred, it’s important to stop moving. When I say stop moving, I mean stop or restrict unnecessary movement of the whole body (ideally) and immobilise the injured part of the body. This will reduce blood flow around the body and lessen damage at the injured site. This is also a good time to call for medical help.



Ice on or near the injured site to reduce pain and help limit swelling in the area. A general guide to follow is the 20 minutes on for every two hour period (during waking hours) over the course of 48-72 hours but listen to the medical professional for specifics.

Some types of ice applications:

  • Cold pack in a dampened cloth
  • Ice immersion and cold water in a bucket
  • Cooling sprays (temporary only)


Some tips on ice packs

It’s important to have a layer of cloth or plastic between your skin and the ice to help prevent any further injury such as ice burn.


Want to know how to further manage a soft tissue injury? Read on below to find out how to use compression, elevation and referral?

Chris Everingham lives and breathes health & fitness.

Hi, I’m Chris Everingham.

I’m sharing the holistic performance secrets that I both personally used to overcome racial scrutiny, escape poverty and depression, AND taught others so that they too could bring proven success and happiness into their lives.

Learn more about my time competing in international sports, in front of media and speaking with live audiences of thousands of people to discover my high performance secrets. Click here to grow your mindset, rewire your habits and transform your life.


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