If you sprain a muscle, apply ice to the affected area immediately. This will take down the swelling and the redness. Be sure you elevate the area so that blood can continue to flow correctly. Don't apply ice directly to the skin. Use a towel as a buffer.
Do you want to improve your skills at any sport? Practice tracking the game ball. This works for soccer, football, tennis and any other ball sport. Over time, you will do this naturally and it will greatly improve your performance since you will be more aware of what is happening. Look at something in the distance initially, and then turn
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