Just hurt yourself? Here’s what to do.
Up-to-date advice for sprains, strains and bruising from our physio team, for the first few days and beyond.
First: does it need urgent help?
Most sprains and strains can be managed at home to start with. Get medical help straight away if any of these apply.
Call 111 now
- Heavy bleeding that won’t stop
- Trouble breathing
- A hand, foot or limb turning blue, pale or cold
See a doctor today
- You can’t put any weight on it, or can’t use it at all
- A bone or joint looks out of place, or you heard a crack
- Numbness or pins and needles that don’t settle
- You hit your head and feel unwell. See how to spot a concussion
The first 1 to 3 days: PEACE
Physios used to teach RICE: rest, ice, compression and elevation. Current advice has moved on. In the first few days, give your injury some PEACE.
Protect
Take the load off for 1 to 3 days: crutches, a sling or simply doing less. Keep it short, though. Too much rest weakens the tissue. Let pain guide you.
Elevate
Raise the injured limb above your heart when you can, to help swelling drain. For a knee or ankle, lie down with your leg up on cushions.
Avoid anti-inflammatories
Inflammation is part of healing, so anti-inflammatory medicines may slow it down. Ask your pharmacist or GP about the right pain relief for you.
Compress
A firm bandage or tape can help limit swelling. Wrap from below the injury to above it.
Too tight? Press a fingernail or toenail on the injured side. If the colour comes back slower than on the other side, loosen it.
Educate yourself
Most soft tissue injuries heal well with time and the right exercise. Quick fixes rarely help. Knowing what to expect makes recovery easier.
After the first few days: LOVE
Once the first few days are over, healing needs movement. Give it some LOVE.
Load
Get back to normal activity gradually, as pain allows. Healing tissue gets stronger when it’s used.
Optimism
Expect to get better. Worry and fear can slow recovery, so stay positive and ask us if you’re unsure.
Get your heart rate up
A few days in, start pain-free cardio such as walking, cycling or swimming. It boosts blood flow to the injury.
Exercise
Specific exercises restore strength, movement and balance, and make it less likely you’ll hurt it again.
Not sure which exercises are right for your injury? That’s exactly what a physio appointment is for.
When to see a physio
- It’s not improvingIt’s no better after a few days, or it’s getting worse.
- You’re not sure how bad it isWe’ll assess it properly and tell you if you need an X-ray, a scan or a specialist.
- It’s stopping you working or playingWe’ll build a plan to get you back to your job, your sport or the hill.
- It keeps happeningRepeat sprains usually mean something needs strengthening.
- No referral neededBook directly with us. You don’t need to see a GP first.
- ACC sorted for youIf you were injured in New Zealand, we’ll lodge your ACC claim at your first visit.
Common questions
Should I put ice on it?
Ice can numb the pain for a while, and that’s fine if it helps you stay comfortable. But icing to bring swelling down is no longer recommended: there’s no good evidence it helps healing, and it may even slow it down.
Should I rest completely?
No. Protect the injury for the first day or few, then start moving again as pain allows. Long periods of rest leave the tissue weaker.
I’ve hurt my back. Should I stay in bed?
No. Bed rest tends to make back pain last longer. Keep moving gently, change position often, and get back to your normal routine as soon as you can.
When can I get back to skiing, running or biking?
It depends on the injury. As a guide, build back up gradually as pain allows, and get it checked if it’s not improving. A physio can give you a clear return plan.
Is my injury covered by ACC?
If it happened in New Zealand, it almost certainly is. We’ll help you lodge the claim at your first appointment.
Based on Dubois & Esculier, “Soft-tissue injuries simply need PEACE and LOVE”, British Journal of Sports Medicine, 2020. Reviewed by ADD physio name, October 2026. This page is general advice, not a diagnosis. If you’re worried, get it checked.
Don’t wait for it to get worse.
Most injuries recover faster when treated early. Book online now or call 03 409 0078.