Others out here can probably explain this better than I can, but . . . Once you've overdone it, the damage is already done.  You can reduce the severity by reducing inflammation with ice and anti-inflammatories, but you can't prevent it.

Len

As others have said If it aches or is inflammed the damage is already done. Icing area such as knees and ankles that hurt is a good i dea but be sure to do it as though you are massaging the ice pack into the skin. 15min on-15 off. dont over do do it.   Anti inflammatory work i suppose.... But it is sort of like taking pain pills. It doesnt heal the injury , Just makes you forget it is there. Best to not take the meds so you can tell when it is healed that way you dont risk hurting yourself further.