If you get injured during a race or run, taking immediate action is important. Once you’re home, follow the RICE method (Rest, Ice, Compression, Elevation) to help manage the injury and promote recovery. Start by resting the affected area and avoiding any weight-bearing or strenuous activity. While taking time off from running may be difficult, rest is crucial for proper healing. Apply ice or a cold pack wrapped in a cloth for 15 to 20 minutes every few hours to minimize pain and swelling. Compression can also help, so use an elastic bandage or wrap to reduce swelling around the injury. Lastly, elevate the injured area above heart level whenever possible to further decrease swelling. Following these steps gives your body the best chance to recover and prevent further damage.
source: https://myfootdoc.com/what-to-do-if-you-get-injured-while-running/
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