RICE stands for rest, ice, compression, and elevation. When you first notice pains from your injury, do the following:
Rest: Alter your running schedule and take time off. Running hurt only results in furthering your injury. You’ll thank yourself in the long run.
Ice: Applying ice to an injured area “helps decrease inflammation, allowing healthy nutrients to
reach the injured site and begin the rebuilding process.” When injured apply ice for 10-15
minutes a day, at least twice a day.
Compression: To reduce swelling in an injured area, apply compression as soon as possible after the injury occurs. An ace bandage available at CVS or the UMD convenient stores will do the trick.
Elevation: Elevating the injured body part, “encourages the flow of blood to and from the inflamed area. Damaged tissue is carried away. The nutrients and healing agents flood the area.”
Try using the RICE method for two-to-three days after injury symptoms arise. Feel free to cautiously resume training if pain subsides. If pain persists and hinders daily activity, a visit with a professional may be in order. "Treating an Injury"
