No pain, no gain? No way! Exercise shouldn't have to hurt. But despite all precautions, sometimes injuries still happen. Quick attention can reduce the hurt, whether you're suffering from aches and pains or twists and sprains.

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Doctors usually divide sports injuries into two categories - acute and serious. An acute injury is something like a strain, a sprain, or a pull. You can usually treat that at home. Serious injuries involve severe pain, especially of a bone or joint, or pain that radiates to another part of the body.


You should also seek medical attention for injuries that cause bleeding, are tender to the touch, are persistently numb or tingling, or show signs of infection like pus, red streaks, fever, or swollen lymph nodes. Consult your doctor if you have any concerns about the nature or extent of your injuries.


If you suffer a minor-league injury, do as a major-league pitcher does: After a game, he applies ice to his pitching arm to reduce inflammation. Combine the ice with other recommended practices, and you've got the healing treatment for acute injuries.

Just think R.I.C.E.:

• Rest prevents further injury. Stop the activity immediately, and take it easy so your injury can heal.
  
  
• Ice minimizes the pain and reduces swelling. Apply ice packs early and often for the first 48 hours after injury, but limit each application to 20 minutes at a time to reduce the risk of frostbite.
  
  
• Compression limits swelling and provides support. Use an elastic bandage to wrap the injured area snugly - but not so tight it cuts off your blood supply.
  
  
• Elevation minimizes swelling. By raising the injured area, you use gravity to reduce blood flow to that spot.
  
  

Don't apply heat after an acute injury or physical activity. It's basic science - to help heal, you should decrease blood flow to the inflamed area. Heat may relax and loosen tissues, but it also increases blood flow. So use heat when you need to loosen up your muscles. If you have a chronic condition, like muscle strain, you may want to apply a heating pad or a hot, wet towel before activity. Apply heat for no more than 20 minutes at a time, and never leave heating pads or hot towels on for extended periods or while you're sleeping.


Take care of your sports injuries promptly. You may keep the situation from getting worse or prevent re-injury.