Summer is the season we all get a little more active. Unfortunately, this increased activity also heightens the possibilities of muscle strains, ligament sprains or soft tissue injuries.

Here are some simple steps that can help minimize the discomfort and swelling of these bumps and bruises while reducing the recovery time.

The PRICE is right! The term PRICE refers to Protection, Rest, Ice, Compression and Elevation.

• Protecting the injury after the original onset (first 48 hours) can limit any further injury. Protection might mean limiting the use of the effected body part, applying a splint, knee brace or elastic bandage, or walking with crutches. It is imperative to avoid any activity that causes increased pain.

• Rest is vital to protect the injured muscle, tendon or ligament from further injury. Without rest, continual strain is placed on the area which can lead to increased swelling, pain and possible further injury.

• Ice helps control swelling and inflammation around the injured area, while providing short term pain relief. You may choose a cold pack, crushed ice or a bag of frozen vegetables. It is important to never apply ice directly to the skin, and never leave the ice on the area for longer than 20 minutes; 10-15 minutes is recommended.

• Compression helps limit swelling to the injured area, and may provide some additional support. Elastic bandages work well for compression as long as they are not overly tight.

• Elevating the injured body part above the level of the heart also acts to reduce swelling. Elevation can be used as long as the swelling remains.

Most minor sprains and strains will subside in 48 to 72 hours using the PRICE method. If your pain and swelling do not decrease within this time period, it would be wise to follow up with your medical professional.

So get out and enjoy the beautiful weather. Be smart, be safe and remember PRICE.

Jim Hlavacek MS, PT, DPT, is a physical therapist at The Rehabilitation Institute, 597 S. Enota Drive NE, Gainesville; 770-219-8200, www.nghs.com/rehab. His column appears monthly.