Rest the injured area and avoid activities that cause pain
Use protection or bracing to prevent re-injury
Apply ice for 15–20 minutes at a time during the first 48 hours
Compress the area with an elastic bandage if appropriate
Elevate the injured limb above heart level when possible
Follow a gradual rehabilitation program
Do prescribed stretching and strengthening exercises
Maintain good nutrition with enough protein, vitamin C, zinc, and collagen-supporting nutrients
Stay hydrated
Get adequate sleep every night
Avoid smoking and limit alcohol
Use pain relief only as directed by a healthcare professional
Return to sports or heavy activity only after full recovery
See a doctor or physical therapist for persistent pain, swelling, instability, or severe injury