Q: The acronym RICE stands for Rest, Ice, Compression, and Elevation.Even though there is inconclusive evidence that RICE works as well as people believed in the past, many doctors still encourage it as a way to move toward recovery.  Rest your thumb on a soft surface and do not try to use it for things, particularly physical activities that could injure it further. Apply ice to your thumb to help reduce pain and swelling. Your ice pack can be a bag of ice or a bag of small frozen vegetables like peas. Make sure to wrap the ice pack in a cloth so that it does not rest directly against your skin. Hold the ice pack on your thumb for 10 – 20 minute intervals. Compress the thumb with the wrapping. Elevate your thumb for five seconds and then bring it back to its resting position. Repeat this process every hour or so. These four elements have been found to impair your ability to heal quickly. In some cases, they can make the sprain worse. Non-steroidal anti-inflammatory drugs (NSAIDs) can be taken to relieve pain caused by a sprained thumb, but not within the first 48 hours. Early on, they might impede your recovery. They work to reduce inflammation caused by the sprain. Ibuprofen is one of the most common NSAIDs taken for a sprain.  The recommended dose is 200 to 400 mg taken orally every four to six hours. Eat something when you take the ibuprofen to avoid getting an upset stomach. You can also use NSAID gels, which you apply to the skin around where the pain is most severe. Massage the gel into your skin so that it is absorbed fully. Arnica is an herb that can help to reduce bruising and swelling caused by a thumb sprain. You can take arnica supplements to combat the swelling, or you can apply it directly to the painful area.  Spread arnica cream, which you can purchase at your local pharmacy, over your sprained thumb. Adding a drop or two of geranium or lavender essential oil to the arnica cream may help further reduce bruising. When you sprain your thumb, your thumb’s range of motion will most likely become restricted. In order to regain your range of motion, you will have to do some thumb exercises, such as the following:  Rotate the thumb in circles. Pick up small objects like marbles or pencils. Put a little pressure on your thumb as you squeeze the object. Repeat for five minutes. Squeeze a small ball in one hand. Hold for 5 seconds. Repeat. Do two sets of 15 to help strengthen your grip. Move your thumb away from the rest of your fingers. Keep it as far away from your fingers as you can for five seconds, and then return it back to its normal position. Bend your thumb down towards your palm. Keep your thumb as close to your palm as you can for five seconds. After five seconds have passed, return it back to its normal position. Move your thumb away from your palm. This action should be like you are doing a coin toss. Extend your thumb away from your palm for five seconds, then return it to its normal position. Do not apply any external forces to the sprain until late into recovery, if at all. Allow your sprained thumb to do the work — don't pull it or hold it with your other hand. A healthy diet can help you to recover more quickly. In particular, repairing a sprained thumb requires protein and calcium. Try not to use your thumb while you eat to avoid further injury. For a balanced diet, eat lots of fresh fruits and vegetables, lean proteins, whole grains, and Omega fatty acids. Try to avoid fatty, starchy, or sugary foods.
A: Follow RICE protocol to speed up recovery time. Avoid HARM (heat, alcohol, running, and massage) in the first 72 hours of your recovery. Take medications to ease the pain of a sprained thumb. Use arnica to prevent bruising. Do exercises to increase thumb mobility. Eat a healthy diet to promote healing.

Q: Doing so helps keep your bones strong, which may help reduce your chances of a stress fracture in the future. For women under 50 and men under 70, you need 1,000 milligrams of calcium a day; after that, you need 1,200 milligrams. Dairy products are a good source of calcium, particularly ones fortified with vitamin D, which aids your calcium absorption.  Fortified orange juice, fortified tofu, canned salmon (with the bones), kale and other greens, and sardines are all good sources of calcium.  Vitamin D is mainly found in fatty fish, such as mackerel, tuna, and salmon, as well as fortified foods like cereal, juices, and milk. You can also get vitamin D from sunlight on your skin, but going outside without sunscreen can put you at risk for sun cancers. Supplements are also an option, but always talk to your doctor first. If you're under 50, you need 400-800 IUs per day or 800-1,000 if you're over 50. Running on inconsistent surfaces like sand or even grass can set you up for an injury. Sloping, holes, and surfaces that change from hard to soft make your body work harder and can lead to injuries like stress fractures. Opt for a running track when you can. Running shoes absorb some of the shock of your feet hitting the ground, which helps relieve the pressure that could cause stress fractures. Make sure your shoes fit well and are made specifically for running. Go to a store to be fitted the first time you buy shoes; after that, you can purchase them online if you prefer. Make sure to change your shoes out every 250 to 500 miles (400 to 800 km) of use. If you notice your shoes have lost much of their "bounce," it's time to change them out. If you always run for your exercise, you get repeated impacts on the same part of your legs. Instead, choose lower-impact activities for part of your exercise, which will help take the pressure off. For instance, try swimming or bicycling. Strength training helps build up your muscles, which in turn provide support for your bones. With stronger muscles, you're less likely to get a stress fracture. Strength training involves using your body weight, resistance bands, or free weights to slowly build up your muscles through resistance. Pushups, situps, squats, lunges, and chest presses are all examples of strength training.
A:
Ensure you're getting enough vitamin D and calcium in your diet. Run on a smooth, somewhat soft surface like a track. Purchase good running shoes. Include cross-training in your routine. Make strength training a part of your workout.