Keeping fit by playing sport is great for your health and wellbeing. There's lots you can do to treat minor sport injuries - but if you suspect any fractures or dislocations it's essential to see your GP or visit A&E.

Bruises, muscles strains, ligament strains and sore muscles can all be treated with the RICER rule - a well-known sport formula for recovering from injury. It stands for Rest, Ice, Compression, Elevation and Referral.

• Rest helps prevent any further damage to the joint. Try to move as little as possible

• Ice cools damaged tissue, reducing pain, swelling and bleeding. Use a cold pack by wrapping it in a towel and placing it on the injury. Do not apply ice directly to an injury.

• Compression supports the cooling action with a brace, tape, bandage or support. Whatever you use, make sure it's not too tight fitting.

• Elevation helps reduce bleeding and swelling. Try using a pillow for extra comfort and support.

• Referral to a GP or physiotherapist is important. They'll be able to make a diagnosis and arrange any ongoing care and treatment.