Rest Ice Compression Elevation (RICE)

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The first response after a muscle injury has occurred is to perform RICE-

1. Rest (do not continue any activity if a strain is thought to have occurred)
2. Ice (wet a towel and wrap it around a bag of frozen peas and press to injured area for 15-20 mins, then stop icing for 45 mins and repeat icing continually for the next 24-48 hours)
3. Compression (compress the injury with a bandage)
4. Elevation (elevate the extremity above heart level)

Muscle rehabilitation is a focus at PTClinic in Muswell Hill, North London.

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