You have been seen in the Emergency Department today and diagnosed with a Soft Tissue Injury.
This means you have an injury to a ligament, muscle or tendon and not the bone. This type of injury is often known as a ‘sprain’ or ‘strain’. These injuries can be painful, cause bruising and swelling, and may take 6-8 weeks to recover.
What should you do?
For the first 2-3 days: Follow the “PRICED” advice.
P = Protect: Avoid activities that will cause further pain or injury to your joint. Walking within pain limits is ok.
R = Rest: Partial rest is recommended, but you can move the joint as pain allows, aiding your recovery.
I = Ice: A bag of ice/frozen peas/ice pack wrapped in a towel can be applied for 15 minutes, every 2-3 hours, to reduce pain and swelling.*
C = Compression: You may use a brace/support/elastic bandage to reduce pain and swelling (this must be removed at night).
E = Elevation: Elevate the joint above heart level as often as possible to help to reduce swelling.
D = Drugs: Simple painkillers such as paracetamol can be used.**
There is some evidence to suggest anti-inflammatories (eg, ibuprofen) may reduce tissue healing therefore these may be best avoided.
* Warning: Check the skin regularly for an ice burn. Do not use if you cannot feel the sensation of hot/cold on your skin.
** Warning: Follow patient information advice leaflet found in all medicines.
Avoid “HARM”
H = Heat: Hot baths, saunas and heat packs can increase bleeding/swelling.
A = Alcohol/Smoking: Reduces healing and increases bleeding/ swelling.
R = Running: Or any form of exercise which may increase pain or cause further injury.
M = Massage: May increase bleeding and swelling.
After the first 2 - 3 days: Get moving as pain allows
Exercise and a positive mindset really helps your injury to recover!
You may have been given a boot/crutches/splint/sling/brace. Gradually stop using these aids and build up to normal function without them.
Your goals initially to help your recovery are to:
- Get the injured body part moving.
- Build up strength.
- Get back into your normal activities as pain allows.
- Start some cardiovascular exercise as soon as it is pain free to do so, eg. walking, swimming, cycling.
Returning to physical activity - work, hobbies and sport
- Returning to sport and work will depend on the demands of your job and chosen hobbies
- Recovery is faster if you stay at or get back to work as early as possible
- Once you have regained movement, strength and function, you can slowly start to increase your activity back to your previous level
- Patients tell us that initially their pain can increase when returning to normal activities and exercise; this is normal and will usually settle within a few days
Physiotherapy
If you are unsure about what to do and you need support with your rehabilitation, you can see a physiotherapist.
If you live in Salford or are registered with a Salford GP, you can refer yourself at www.northerncarealliance.nhs.uk/go2physio
Alternatively, your GP can refer you if you are unable to use the online form or live outside of Salford.
What should you watch out for?
See your GP or a physiotherapist if you experience any of the following:
- Your pain is getting worse not better after 2 weeks
- You are not back to normal after 6 weeks
Contact Information
Emergency Department, Trauma and Orthopaedics, Radiology & Musculoskeletal Physiotherapy Services
Telephone: 0161 206 4892
Further advice and guidance can be found online, for example:
NICE clinical knowledge summary 2025: Sprains and strains Website: https://cks.nice.org.uk/sprains-and-strains
NHS sprains and strains
Website: https://www.nhs.uk/conditions/sprains-and-strains/
Date of Review: October 2025
Date of Next Review: October 2027
Ref No: PI_M_1528 (Salford)