The 4 cardinal rules to follow when injured

So you fell in rehearsal and tweaked your ankle. Your knee has been hurting more and more recently after doing a new exercise class. You were doing weights at the gym and feel a twinge in your shoulder. The first thing you should do is remember RICE!!!

1. REST—Stop doing what hurts and rest as much as you can
2. ICE—Use an ice pack to ice up to 20 mins or you can ice massage for no longer than 5 mins
3. COMPRESS—Wrap the injury or use a compression sleeve
4. ELEVATE—Raise the injury anywhere above the heart to encourage blood flow to leave the injury

These steps are very important during the first 24 hours of an injury. Usually when something has been injured it swells with blood because the body is trying to heal itself. However, most of the time the body's reaction is excessive and RICE is used to help reduce the inflammation. The excessive swelling can do more harm, if left untreated. Prolonged swelling can lead to chronic or long term swelling making tissues more rigid, which make them more susceptible to injury. After doing all four steps over the course of 24 hours, see a doctor or physical therapist.