Injury Management with the R.I.C.E.R Technique – Following the RICER technique after an injury can provide initial pain relief and help prevent any further damage. Find out how you can use it.

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What is RICER?

Rest, Ice, Compression, Elevation and Referral - these are essential elements for a quick recovery from injury.


Rest reduces further damage. It is important to avoid as much movement as possible and not put any weight on the injured part of the body to limit further injury.


Apply a cold pack, such as the Elastoplast Hot/Cold Pack to the injury for 20 minutes every 2 hours.  Ice cools the tissue and can reduce pain, swelling and bleeding. Place the cold pack wrapped in a towel onto the injured area. Do not apply ice or cold packs directly to the skin. Extra care must be taken with people sensitive to cold (such as children) or with circulatory problems.

The Elastoplast Hot/Cold Pack can provide soothing therapeutic relief for injuries and may help to reduce pain and swelling.




Apply a compression bandage, such as the Elastoplast Heavy Weight Crepe Bandage or Elastoplast Hi-Stretch Support and Compression Bandage. Compression can help to reduce bleeding and swelling.

To apply the compression bandage, on clean and dry skin, overlap the bandage by a half to two thirds in a spiral bandaging technique formation. When bandaging around a joint (i.e. knee or ankle) use a figure 8 bandaging technique. To assist in securing the bandage, at the end of the technique do not apply any stretch/pressure on the last 10cm of application. Check that the bandage is not too tight.


Elevate the injured area to stop bleeding and swelling. You may want to place the injured area on a pillow for comfort and support.


Refer the injured person to a qualified professional such as a doctor or physiotherapist for precise diagnosis, ongoing care and treatment. A full recovery is then more likely.

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