R = Rest
I = Ice
C = Compression
E = Elevation
S = Non-steroidal Anti-inflammatory Drug (NSAID)
Try to rest as much as possible and sit or lay in a comfortable position.
Wrap the injured part in a compression bandage.
Apply ice to the injured part (use a bag of crushed ice or a bag of frozen vegetables) for 10-15 minutes. Let the area warm completely before applying ice again.
Elevate the injured part to reduce swelling (using pillows / cushions etc).
Follow instructions on the packaging and take ibuprofen or aspirin to help reduce the inflammation.
When exercising wear comfortable exercise trainers (with a thick, bouncy sole, preferably not flat) and make sure the laces are secured tightly around the ankle joints.
Wear knee, ankle, elbow, wrist exercise supports if necessary.
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