First Aid – Soft Tissue Injuries

Soft tissue injuries are extremely common in sport, and include muscles, ligaments, bones and blood vessels. Whilst none of us have X-ray vision, soft issue injuries usually appear swollen, red/warm and sensitive to touch.

R.I.C.E.R is used as first aid for soft tissue injuries because it minimises pain, helps to engage healing processes and encourages the access to a health professional to assess the injury and its extent. Whether it’s a twisted ankle, pulled hamstring or a nasty cork, R.I.C.E.R is the safest start to preventing further damage and to begin the healing process safely.

Here’s what it all means, if you don’t know already:

Rest – Stop the person moving and encourage them to sit or lie in their most comfortable position. If they are in danger, carefully move them, minimising impact on the injured area (and preventing an injury of your own!)

Ice – Use an ice pack (over a cloth, sock or paper towel – never straight against skin) to minimise pain and swelling. This can be used intermittently for 20 minutes at a time every 1 – 2 hours as necessary, or as a professional recommends.

Compression – Firmly wrap a bandage around the injured area, avoid it being too tight as we still want circulation. It should cover enough of the joint/area to keep it fairly still and safe, ice can then be applied over the top of the bandage.

Elevation – The injured area/joint should be lifted to sit comfortably above the level of the person’s heart. A leg can be rested on a pillow/stool and an arm should be resting inside a sling. This helps to stop too much swelling occurring. Movement should  also be limited.

Referral – Have the injury checked by a professional, especially if the pain is severe. This is important not only for assessment, but rehabilitation after the injury. Most soft tissue injuries can be healed within one to six weeks, however this can depend of the extent of the injury and the management necessary.

R.I.C.E.R can also be used whilst waiting for an ambulance or medical support to arrive. Use the person’s pain level to guide you, none of the steps above should cause more pain to an individual. Only do what is comfortable for them. As always, seeking advice from your local physiotherapist is recommended to fully assess the injury and to recommend an appropriate plan of action in regards to rehabilitation and management of the injury into the future if needed.

Our team are here for you

At Progressive Sports & Spinal Physiotherapy, our highly experienced team of physiotherapists have rehabilitated many patients successfully after sustaining a serious soft tissue injury. We offer the support and guidance you need to achieve your pre-injury status and to get on with life as soon as possible.

If you would like further information about our customised rehabilitation options for sporting injuries, please feel free to contact the clinic today by calling (02) 4721 7798 or by emailing You can also click here to book an initial consultation.

Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.

Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.

Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.

As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.

Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024. 

Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.

Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.

Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.