If you've experienced an overuse or overtraining problem, and you'd like for it to be your last, you are going to need to understand a few basic rules of being athletic. The first rule is simple: if it hurts, stop what you are doing. It requires twenty-four to forty-eight hours for a muscle group to properly recover from a strenuous workout. Techniques such as rotating the muscle groups, cross-training, and taking rest days can help you avoid overuse problems. If you do end up with an overuse injury, your second rule can be summed up in one word: RICE. This stands for rest, ice, compression, and elevation which will minimize swelling, stop internal bleeding, and reduce pain. Rest the injured area immediately by lying or sitting in a comfortable position. Apply an ice pack or compress. Use an elastic bandage for compression and elevate the iced, compressed injury to decrease pain. For more information about overuse or overtraining problems, consult you health care provider.