Safe Training

safe training. Before you begin an exercise program, ask your physician to give you a checkup. Your doctor can advise you to avoid or participate in activities based on your current health and history. Be sure to stay within your limits. If you are injured while exercising, remember to P-R-I-C-E your recovery.


P Protect—Protect the injured area from further injury. You can wrap it lightly in an elastic bandage or wear a padded brace. Do not tightly or heavily tape up an injury, as good circulation is important to healing.

R Rest—Rest the injured area. Use a sling, cane, brace, or crutch as necessary to take your weight and decrease the activity of the affected body part. Keep the joint or muscle as inactive as possible. 

I Ice—Apply ice to the injured area for five to 15 minutes. Wrap several handfuls of crushed ice in a towel and hold it on and around the injured area. Many people instinctively try to soak an injury in warm water, and while this increases blood flow to the injury, it does not ease the inflammation and swelling. 

C Compression—Wrap an elastic bandage around the ice to compress the injured area lightly—but not enough to cut off circulation to the injured area. After the cold compress, wrap the affected area lightly in an elastic bandage or use a flexible brace. Don’t wrap any injury too tightly, as this will cut off good circulation to the injury. 

E Elevation—Raise the affected area slightly to reduce swelling and inflammation.