Best treatment for sprains
Ice is the best treatment for the first 48 hours after a muscle bruise or sprained joint. Ice and cold packs help reduce swelling and promote recovery.
A non-fatty area such as a knee should be iced for no more than 10 minutes at a time. Padded sites such as a thigh can be iced for 30 minutes. Longer periods may damage nerves and membranes.
How to estimate walking speed
If you left your pedometer at home, you can still estimate how fast you are walking. Divide the number of steps you take in one minute by 30. For example, if you take 90 steps in a minute, your speed is 3 miles per hour. If you have very long legs or take huge strides, you are probably going a little faster, say training experts writing in Men's Fitness.
