Treatment and rehab
Hot & Cold
Speed your recovery with R.I.C.E
Rest: Resting is important immediately after injury
to protect the injured muscle, tendon, ligament or other tissue from further injury, and
allow your body to work on healing.
Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a
thin towel to provide cold to the injured area. Keep in mind, though, that you should
never leave ice on an injury for more than 15-20 minutes at a time.
Compression: Compression limits swelling, which slows down healing. Some
people notice pain relief from compression as well.
Elevation: Elevating an injury reduces swelling. It's most effective when
the injured area is raised above the level of the heart.
Following this advice for the first 24-28 hours will significantly improve recovery time.