HealthInfo Canterbury
Self-care after an injury
Tāu ake whakaora i muri i te wharanga
Many soft tissue injuries (sprains, strains and tears) get better in a few weeks if you follow some simple steps. Use the RICE method (rest, ice, compression, elevation) as soon as you're injured. Avoid doing anything that could make the injury worse.
You should see a GP or physiotherapist if:
- you're badly injured
- you aren't getting better within a couple of days
- you have a lot of pain, swelling, or disability.
ACC
If you need to take time off work, or if you need financial help with day-to-day activities because of your injury, you'll need to see a GP. They'll help you lodge a claim with ACC if that's appropriate.
You can also call the ACC helpline any time on 0800-101-996.
ACC will be able to guide you and let you know what help you're eligible for.
Set goals
If you're usually active, being injured can be demoralising and frustrating. Set realistic goals for getting better. Write these down and tick them off as you go along so you can see your progress. Talk to your physiotherapist to see if they're achievable and safe.
Tackle barriers to recovery
Are you worried about pain? Or anxious about what's going to happen to you? Are you worried you won't be able to do your job?
Negative thoughts can really get in the way of recovering from an injury. If you're struggling with mental barriers to getting better, talk to your GP or physiotherapist about them.
Be organised
Your aim is to get back to full active health. This can take time and you need to be organised to achieve it.
Make time for your exercises. Make sure you keep appointments with health professionals to make the most of their treatment and advice.
Keep active
We quickly lose muscle if we become inactive. This can really slow recovery. Gaining weight can also put more strain on your injury.
You may not be able to do your previous activities but there are always exercises you can do to stay fit and strong while you recover. Talk to your physiotherapist or GP about what you can safely do.
Stop smoking
Smoking slows down your healing. Stop smoking to help your body recover more quickly from injury.
Take care of yourself
If you aren't sleeping well or are feeling stressed, it's likely to affect how quickly you get better. Talk to your GP or physiotherapist about what you can do to ease your stress and sleep more soundly.
Written by HealthInfo clinical advisers. Last reviewed February 2022.
Review key: HILWI-174362
