Whether you are a professional athlete, a child at play or a homeowner working in the yard, if you sprain your ankle or strain your shoulder, it can take you out of action for at least a few days.

A sprain is pulled or torn ligament that connects bone to bone. A strain is an injury of a muscle or tendon that attaches muscle to bone.

Both can be very painful and cause bruising, swelling and inflammation. Any intense acute pain that seems "not normal" requires immediate medical attention by a professional.

Self-help for most sprains and strains is covered by what is called the RICE treatment method--Rest, Ice, Compression and Elevation.

Rest the area to reduce pain and prevent further damage. Ice or a cold pack will help reduce swelling. Compression, such as a bandage or wrap, helps to stop the bleeding that causes bruises; it also provides support.

Elevation uses the force of gravity to keep fluid away from the injured area, reducing swelling and pain.

You can't always prevent injury, but staying in good shape keeps your muscles strong, stretching before your activity gets your muscles warm and pliable, and properly fitting sport-specific shoes provide the support you need to stay on top of your game.