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R.I.C.E. for Your Pain

If you've ever twisted an ankle or strained a muscle during training, you know how uncomfortable this can be. There are steps you can take to treat an injury and quickly get back on the road to recovery. The formula I use for taking care of minor injuries and accidents can best be remembered using the acronym R.I.C.E.

• 'R' is for rest. When you hurt your foot, ankle or legs take the weight off these limbs as soon as possible.
• 'I' is for ice. It's especially important during the first 24-hours to ice the injury.
• 'C' is for compression. Wrap up the injured area with an elastic bandage to prevent swelling.
• 'E' is for elevation. It's essential that you elevate the injured area.

Follow these steps and you can speed up the recovery period and shorten your down time. It's also a good idea to get checked out by a health professional to make sure your injuries aren't more serious.