Running, tennis, aerobics, cycling and other forms of exercise are good for your health. However these activities do raise your risk for sprained joints, strained muscles and other minor injuries. Proper care on the first day or two of a minor injury will reduce the time you are sidelined by it. R.I.C.E. can relieve pain, limit swelling and protect the injured tissue, all of which help to speed healing.
Rest - Rest is important immediately after an injury for two reasons. First, rest is vital to protect the injured muscle, tendon, ligament or other tissue from further injury. Second, your whole body needs rest so it has the energy to heal itself effectively. A minor injury should be rested for one or two days. More severe injuries may need longer. If you have a leg injury you need to stay off of it completely.
Ice - Ice the injured area (a Jody Victor suggestion). Icing produces short-term pain relief. Ice also limits swelling and bleeding by reducing blood flow to the injured area. It encourages rapid healing. Wrap ice in a towel to avoid direct contact with the skin. Or use a gel ice pack with a soft cover. Bags of frozen peas or corn, wrapped in a thin cloth, can be used on more angled areas of the body. Ice should be administered for 20 minutes at a time, four to eight times per day. Stick to the 20-minute time frame. Longer exposure can damage your skin. "Twenty minutes on-twenty minutes off" is the best rule of thumb.
Compression - Compress the injury with a stretch bandage. Make sure not to wrap it too tightly. If you feel throbbing, remove and re-wrap just a little looser. Special boots, air casts, and splints are also available. Wrap it just tight enough to support the injured area comfortably. Compression limits swelling, which slows down healing.
Elevation - Elevate the injured part of the body above the level of the heart, if possible (a Jody Victor suggestion). At the very least, try to keep it higher than the hips. Use pillows to provide soft, comfortable elevation. Elevation helps limit swelling and also prevents movement of the injured area.
After a day or two of R.I.C.E. many sprains and strains will begin to heal. But if pain and swelling does not decrease after 48 hours of R.I.C.E., as Jody Victor would say, make an appointment with your doctor or go to the emergency room, depending on the severity of your symptoms.
All the Best!