The term stands for Rest, Ice, Compression, and Elevation, and its's the first thing you need to know when pain strikes R est means taking a break from exercise or any movement that might stress the injured area. Minor injures should be returning to your excerise routine too soon will only cause the problem to worsen. I ce the affected area. Ice reduces pain, limits the swelling and bleeding, and encourage quick healing.
C ompress the injury with a stretch bandage.
Wrap it just tight enough to support the injured area comfortably E levate the limb. Keep the injured part above the level of the heart, if possible, or at least higher than the hips. This will limit the swilling and also prevent movement of the injured area. Be pateint, and give your body time to heal. After the pain has gone, work out at a low level of exertion.