Many experts advise applying PRICEM:

• Protection €“ using slings, braces, supports and athletic tape to support the affected area and ensure the injury doesn't worsen
• Rest €“ injuries require time to heal, so customers should take it easy and not aggravate things by continuing to use the affected area
• Ice €“ ice packs and cold therapy help to reduce swelling and inflammation, and can numb pain
• Compression €“ compression bandages stabilise the affected joint and combat swelling
• Elevation €“ lifting the injured area higher than the level of the heart reduces blood flow, which minimises swelling and inflammation
• Medication €“ OTC products help to manage the pain associated with many minor musculoskeletal conditions.

Self care tips

• Exercise regularly and include weighttraining activities
• Maintain a healthy weight and ensure a balanced diet with a sufficient intake of calcium and vitamin D
• Be aware of your posture, especially when standing, lifting heavy objects or sitting at a desk
• Consider the quality of your mattress €“ old or sagging mattresses do not provide sufficient back support
• If you sleep on your side, place a pillow between your knees for support. If you sleep on your back, place a pillow underneath your knees
• Gradually introduce new exercises and physical activities. Ensure you warm up before and stretch (cool down) afterwards
• Avoid being sedentary for long periods of time
• Listen to your body. Know when to slow down and rest
• Wear appropriate footwear €“ avoid high heels and totally flat shoes.