If you are participating in either the Aerobic Marathon or the Step Competition at this year's JAMFIT Fitness Expo and should suffer an injury use R.I.C.E

R= REST: Take a break from exercise or any type of movement that may further stress the injured area. A minor injury should be rested for 1-2 days, while a more severe injury may need longer

I= ICE: Ice the affected area. Icing will reduce the pain, limit swelling and bleeding. It will also encourage rapid healing. Wrap the ice in a towel to avoid direct contact with the skin.

C= Compress: Compress the injury with a stretch bandage. Make sure not to wrap it to tight, just enough to support the injured area comfortably

E= ELEVATE: Elevate the limb. If possible, try to keep the injured part above the level of the heart. At the very least, try to keep it higher than the hips. This helps to limit swelling and prevent movement of the area that is injured.