For injuries, R.I.C.E. is nice.
1.Rest: When you are hurt, stop your workout immediately and take weight off the affected area.
2.Ice: Wrap ice in a towel and hold it against the injury for 10 to 20 minutes, three or four times a day until the acute injury diminishes.
3.Compress: Wrap the injured area in a snug, but not tight, elastic bandage.
4.Elevate: Raise the injured limb and rest it on a pillow to reduce swelling.