The best thing for injuries is REST, and knowing when not to push your body any more.
However if you do get injured the following will help you get back on your feet.
THE FIRST 24 HOURS ARE THE MOST IMPORTANT!
R EST
Stay off your feet as much as possible
I CE
The area that is inflamed or painful, this will
Help heal the injuries, however to much can
Make it worse.
5min – small area
10min – large area.
C OMPRESS
To strap the area, to help support the body to heal
E LEVATE
Lift area up.
IF AREA STAYS SWOLLEN OR VERY PAINFUL AFTER A GOOD RICE METHOD, CONTACT A GP OR SPORTS THERAPIST.
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