Prompt treatment for any pain or injury is imperative to keep you training. The acronym RICE reminds us to:
- Rest the injured body part.
- Ice it for up to ten minutes, as soon as possible, to reduce inflammation and pain.
- Compress the injured body part with a firm bandage, taking very good care not to cut off the circulation (especially if you have neuropathy or peripheral vascular disease).
- Elevate the injured limb to prevent further inflammation.
If the injury came on gradually it may have been caused by overuse or by a biochemical imbalance. Get a qualified assessment of the cause of the injury. After you have taken any time off, restart gradually and avoid intensive training until the injury is completely recovered.