How to Care for Sprains and Strains

Doctors define a sprain as a tear or a stretching of a ligament and a strain as a tendon or muscle injury. Sprains are common in the knees, wrists and ankles, while strains are common in the hamstring and the back. If you have experienced a sprain or strain, there are several things that you can do to help treat your injury at home. Taking pain medication and following the RICE (rest, ice, compression and elevation) method of care can help.

Difficulty: Moderate

Instructions

1. Rest your injured body part. Be sure to limit any exercise or activity involving the injured body part for at least twenty four to forty eight hours after the sprain or strain occurred. This will allow your sprain or strain to begin the healing process and help you avoid any further injury.

2. Ice the sprain or strain. Apply an ice pack, preferably one wrapped in a towel, to the sprained or strained hour for twenty minutes at a time. Remember to limit the amount of time in which you apply the ice pack to reduce the risk of frostbite. Apply the ice pack to the injured area every several hours for the first one to two days following your injury. This will help reduce pain and keep swelling down.

3. Compress the injured area. If you have a sprain or a strain, applying compression to the injury will help decrease the swelling you experience. For effective compression, use an elastic bandage or wrap purchased from a drug store on your sprain or strain. Alternatively, your doctor may suggest the use of a splint or an air cast instead. Be sure to follow your doctor's recommendations.

4. Elevate your sprained or strained body part. Keep the injured area above the level of your heart to help decrease the swelling. Use a pillow to help keep your injury elevated.

5. Take medication to help reduce pain and swelling. Over the counter drugs such as naproxen and ibuprofen can help minimize the pain you feel due to a sprain or a strain and help reduce inflammation or swelling of the affected area. Follow all dosage instructions on the packaging of these drugs.

Tips & Warnings

• Avoid wrapping the elastic bandage too tightly around your injured area. If you wrap the bandage too tight, you can cut off the blood flow to the injury.
• Be sure to see your doctor if you experience severe pain or if your pain doesn't respond to the treatment outlined above.

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