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REST injured part for 24-48 hrs. You can use an appropriate support to help you do this e.g. bandage, sling or crutches.
ICE the injured area using an ice pack or bag of frozen peas wrapped in a towel. Never apply ice directly onto the skin. Apply the ice pack for 10 minutes every hour for the first 24-72 hrs.
APPLY A COMPRESSION bandage immediately after the injury has occurred to reduce the amount of blood and swelling in the area. Be careful not to apply too much tension to the bandage. Use the compression bandage until the pain and swelling has eased.
ELEVATE the injured area if possible to help reduce the swelling.
Use an anti-inflammatory gel or tablets to help ease the pain and reduce swelling.
Seek medical advice from the appropriate person e.g. doctor, physiotherapist, sports therapist.

Always do a thorough warm-up before exercise so that your muscles and joints are prepared for activity. After exercise set time aside to stretch at least the main muscle groups that you have been using.
Use heat therapy to warm up stiff and achy muscles and joints before activity or at the end of the day. Use cold therapy for painful muscles and joints after exercise or strenuous activity. Use a combination of heat and cold therapy on chronic injuries e.g. RSI, tendonitis.
Always increase the amount of physical activity you are doing slowly to allow the body to adapt. Take regular breaks while doing D.I.Y or gardening.
Always make sure that the equipment you are using or wearing for your sport, at work or in the garden is appropriate. Poor or worn out equipment can lead to injury.
Keep active to maintain a healthy body. Try and so some form of gentle exercise 3 times a week.
Listen to your body, if you feel pain or discomfort while exercising stop and seek professional advice. Continuing to exercise through pain can lead to injury and may stop you exercising altogether for a period of time.
Seek preventative treatment.