Using the Injury-Fix© ice method a maximum of 1 x per hour for a maximum of 1 minute. - YOU MUST USE A BARRIER CREAM SEVERAL TIMES LIKE E45. - Your aim to get your pain down to 6 out of 10 so you can start your Injury-Fix© personal recovery programme. - IF YOU DO NOT ATTAIN A LEVEL OF 6 OUT OF 10 WITHIN 48 TO 36 HOURS SEE YOUR DOCTOR OR PHYSIO ASAP. - ADOPT A POLICY OF ACTIVE REST – IN SHORT DO NOT DO ANYTHING THAT AGGRAVATES YOUR INJURY!Relative Rest | Review your progress before taking the next step.

Movement. Apply relative rest, ice, compression and elevation following each exercise session. (RICE).

Start here if your injury is more than 3 days old.

Review your progress. Continue with the application of relative rest, ice, compression and elevation following each exercise session. If you are starting the programme now, refer to Day 1 -RICE and Relative rest – of this treatment programme.

As your pain and swelling decrease, you may reduce the number of times you apply RICE. DAY 22+PREVENTION OF RE-INJURY If your work or recreational activities involve the use if your arms above shoulder height, a gradual build-up over 3 weeks is essential. This allows your shoulder to fully regain the ability to perform these overhead tasks without the danger of re-injury. If you play contact sports, a gradual build-up over 3 weeks is also necessary. This enables your shoulder to regain the ability to cope with forceful activity. If you have injured your acromio-clavicular joint, the small joint on the top of the shoulder, strapping may be required for additional support before returning to contact sports. Seek advice on strapping from a physiotherapist. If despite these measures your shoulder injury recurs, you may have other factors contributing to this condition. Seek advice from a physiotherapist.