• Rest
• Ice
• Compress
• Elevate

Rest means do nothing that is painful and stop using the injured area.

Apply Ice to the affected area as soon as possible to reduce swelling and pain, and minimize inflammation. Cold deeply penetrates the soft tissue, slowing down the blood flow to the injured area, reducing swelling, and causing numbing of the nerve endings. First, you'll feel the cold, then stinging, burning, and finally numbness. The cold is uncomfortable, but it is important to keep the cold pack in place. Once the injured area becomes numb, the cold should be removed. Ice may be applied by placing an ice bag over the injured part or by gently massaging the area with ice for five to 10 minutes. Always place a thin towel or washcloth between the ice and skin to prevent frostbite. Treatment should consist of 20 minutes of ice on the area followed by 20 minutes of ice off the area for two-hour periods at least twice a day for the first 72 hours for mild injuries.

A Compression wrap helps reduce swelling and creates stability for the injured area. The wrap should be worn during periods of activity--preferably following ice application and elevation. (The wrap should not be worn while sleeping.) Wrap the injured area (not too tightly) from the farthest point of the injured area and gently progress toward the heart.

Elevating the injured area above the heart helps reduce pain, swelling, and bruising by draining fluids from the swollen area. The injured area should be elevated while "icing" it and before you wrap it.

When to use heat: If you have an area that has a cold, tight, pulling feeling, heat will be helpful. This type of pain usually comes from old injuries that did not heal properly and "take a little time to loosen up" in the mornings.