RICE

Some less-severe injuries can be treated by yourself. Sprains, pulls or bruises can all happen while exercising — remember the basic protocol: RICE.

Rest

Restrict movement

Rest

Stop doing the activity. Rest for a few days. Sometimes splints, tapes, or bandages are necessary.

Ice

Apply ice or cold compresses for the first 24 to 36 hours of the injury. Wrap ice or compresses in an absorbent towel or cloth.

Compression

Pressure

Compression

Apply pressure by wrapping the injury with an elastic bandage. The bandage should be tight, but not cut off blood flow completely.

Elevation

Lift the injured area above heart level.