Injured or a niggle? Use RICES to get you back and training quicker!

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 neccessary.