It’s a rule of thumb whenever engaging in any physical activity – warm up. But strains can still happen even after stretching and warming up. Sprains and strains maybe considered minor injuries but treating them quickly may also aid to quicker recoveries and prevent worsening.

So the moment pain strikes, just remember R.I.C.E.

Rest

Call a timeout and take yourself out of the game or take a break from exercise. Refrain from putting stress on the injured area. Rest for a day or too. Returning to your routine too soon may just worsen the injury.

Ice

Ice numbs the area to reduce the pain. Plus it reduces the swelling and bleeding. Get an ice pack (or even some frozen packs of food), wrap it in a towel, and press it on the area.

Compress

Here’s where stretch bandage comes in handy. Wrap the area just tight enough to support it comfortably. Just be careful not to “choke” the area and cuts off blood flow.

Elevate

Keep the area above the level of the heart (or the hips if impossible). This helps in minimizing the swelling.

This procedure can be done for shinsplints, sprains, strains, and tennis elbows.

NOTE: This is only for minor sports injuries. If you see mangled limbs, or unconsciousness, better call an ambulance ASAP.