By Paul G Watkins

Almost everybody who exercises will have to deal with an injury at some point in their training. Although it's frustrating, it's important to take time off from exercising to fully recover from your injury, or you may risk making it worse.

RICE is an excellent technique for treating sporting injuries. It works to help you quickly and effectively recover, meaning you'll be back on your feet in no time. Here's how to use it:

1. Rest

The first and most important step is to stop doing anything that might make your injury worse. For example, if you've pulled your back, don't try lifting anything heavy, or bending too suddenly.

Although muscle relationships are complex, a good rule of thumb is that if something is hurting you, you should stop doing it immediately. Never try to 'push through' the pain - you'll only do more damage and leave yourself out of action for longer.

2. Ice

In order to reduce swelling and alleviate some of the pain, put ice on your injury three or four times a day. You can use a special ice pack, or simply fill a bag with crushed ice. A bag of frozen vegetables such as peas is just as good.

When icing your injury, put a thin, damp cloth between the ice and your skin, so that you don't get ice burns. Using ice has been shown to be effective for several days after an injury, so make a habit of it.

3. Compression

Putting pressure on the injured area will help to keep the swelling down, and also helps to support your joints better, reducing the risk of sustaining a repeat injury.

You can buy wraps and bandages designed specifically for certain joints, such as knees, elbows and ankles. If there's nothing suitable on the market, you can make your own support by wrapping a bandage around the injured area.

4. Elevation

Elevating the injured area of your body helps to drain waste products away from the injury, and also helps to reduce swelling of the area. This will assist your body in healing itself as quickly as possible.

You can elevate injuries simply by placing a couple of thick pillows or cushions underneath the limb - you don't need to get the injury above your head for elevation to be beneficial.

Sporting injuries are an annoying inconvenience, but many people make theirs much worse by not allowing their body sufficient time to recover. By following the RICE treatment method, you can ensure that your injury will be gone as quickly as possible, and without the risk of making it worse.