1. Immediate Care (PRICE Principles):

• Protection: Protect the injured area from further harm. This might involve using a brace, splint, or crutches.
• Rest: Avoid using the injured area to allow it to heal. The duration of rest depends on the severity of the injury.
• Ice: Apply ice packs to the injured area for 15-20 minutes at a time, several times a day. Ice helps reduce pain, swelling, and inflammation. Source
• Compression: Use a compression bandage to help reduce swelling. Make sure the bandage isn't too tight, as this can restrict blood flow.
• Elevation: Elevate the injured area above your heart to further reduce swelling.

2. Pain Management:

• Over-the-counter pain relievers: Medications like ibuprofen or acetaminophen can help manage pain and reduce inflammation.
• Prescription pain relievers: In some cases, a doctor may prescribe stronger pain medication.

3. Rehabilitation:

• Physical Therapy: A physical therapist can design a rehabilitation program to help restore strength, flexibility, and range of motion. This may include exercises, stretches, and manual therapy. Source
• Gradual Return to Activity: Gradually increase activity levels as the injury heals. Avoid doing too much too soon, as this can lead to re-injury.

4. Additional Treatments:

• Injections: Corticosteroid injections can help reduce inflammation and pain.
• Surgery: Surgery may be necessary for severe injuries, such as torn ligaments or fractures.

5. Prevention:

• Warm-up properly: Before exercising or playing sports, warm up your muscles to help prevent injuries.
• Use proper technique: Learn and use proper technique when playing sports or exercising.
• Wear appropriate protective gear: Wear appropriate protective gear, such as helmets, pads, and mouthguards.
• Stay hydrated: Drink plenty of fluids to stay hydrated.
• Listen to your body: If you experience pain, stop and rest.