First aid treatment for virtually all personal fitness injuries involves RICE: rest, ice, compression and elevation. Rest, the first component of this treatment, is required to avoid further irritation of the body part. Ice is applied to relieve pain and constrict the blood vessels to stop any internal or external bleeding. Compression of the injured body part can be accomplished with a 4- or 6- inch wide elastic bandage. Elevation of an injured extremity above the level of your heart also helps to control internal or external bleeding by making the blood flow upward to reach the injured area.