The ideal time to apply ice or cold therapy is after each exercise session. Compression Compression is the application of pressure over the injured area by bandaging. This is an invaluable and often overlooked first-aid measure. It is the most effective way of reducing internal bleeding and swelling, particularly if applied within the first few minutes following injury. Guidelines For the Application of Compression Use a bandage that will mould well around the injured area, providing a firm and even pressure.
Elastic bandages are preferable to other types of bandages.
Crepe bandages are acceptable but quickly lose their stretch and, consequently, their effectiveness. As an emergency measure, a bed sheet or towel can be torn up and used as a bandage. Bandage a good distance above and below the injury site, working from below upward. Apply the bandage firmly and comfortably. If it is too tight, particularly at night, it may cause pain or numbness.