Stretching does not prevent injury but can improve performance, elongating muscles so they can develop greater torque. Stretching should be performed after a warm-up or after exercise. To avoid direct injury, athletes should never stretch further than they can hold for 10 sec. Cooling down maintains increased circulation and helps clear lactic acid from the bloodstream. It does not prevent next-day muscle soreness, which is caused by damage to the muscle fibers.
Rest is instituted immediately to minimize hemorrhage, injury, and swelling.
Ice limits inflammation and reduces pain. Compression and elevation limit edema. The injured part should be elevated. An elastic bandage should be wrapped over the ice bag and around the injured part, loosely enough to permit blood flow. After 10 min, the ice bag and bandage are removed, but the injured part is kept elevated.