You know that being physically active is good for your health. But you should also know that working out too long or too hard before your body is ready can cause muscle soreness. In addition, sudden awkward movements can cause strains and sprains—minor injuries to muscles, tendons, and joints.

How do you treat minor injuries that occur when you are being active? One approach you should learn for your own healthy and safety is RICE--rest, ice, compression, and elevation. Use the information below to learn when and how to use these elements to address injuries or soreness.

Rest Resting the affected muscle or joint can help to ease pain. But total rest is NOT recommended. Rather, engage in light exercise or activity that uses the affected muscle. Let your discomfort tell you how much activity is too much. Ice Apply an ice pack to the affected area for 20 minutes every 2 hours for 2 to 3 days. Ice helps to reduce both pain and swelling. Do NOT apply ice directly to the skin because it can cause tissue damage. Instead, use a thin towel, washcloth, or T-shirt between the ice pack and your skin. Compression Applying an external source of pressure to a strain or sprain can help to prevent or reduce swelling. Use a bandage to wrap the injured area in a way that produces compression where swelling would otherwise occur.  Elevation Raising an injury above the level of your heart also helps to reduce swelling. When you elevate an injured limb, gravity helps to drain the blood and other fluids that accumulate in the damaged tissue. The circulatory system then returns these fluids to the heart. Leg, ankle, or foot injuries are often elevated on a pillow or footstool; hand, wrist, and arm injuries are usually elevated with a sling.

In general, you can treat most minor muscle or joint injuries by following the RICE model and taking over-the-counter pain medications like ibuprofen or acetaminophen. Most of these injuries begin to feel better within a couple of days. If the pain does not improve in that time or gets worse, it’s time to see a healthcare provider.