Protection – Protect the injured area until it can be evaluated. This may include an Ace wrap, taping, or bracing.
Rest – Stop or take a break from the activity that is causing your pain or soreness.
Ice – Apply ice to the affected area for 10 to 20 minutes several times a day. Put a towel between your skin and the ice pack to avoid skin irritation. Allow the skin temperature to return to normal before icing again (40 to 60 minutes).
Compression – Wrap the injured area with an elastic bandage (such as an Ace wrap) to help decrease swelling. If you experience an increase in pain, numbness, tingling, swelling, or coolness below the elastic bandage, it may be wrapped too tight.
Elevation – Elevate the injured or sore area above the level of your heart while applying ice.
Referral – Medical assistance should be sought as soon as possible to determine the full extent of the injury. A physical therapist can develop a treatment plan for full recovery and return to sport.