How to Care for a Strain or Sprain

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By Adrie
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Care for a Strain or Sprain

Sprains are related to trauma that stretches or tears ligaments. Strains, or "pulled muscles," are related to overuse injuries that cause muscles to stretch or tear. Both are bothersome! It is possible to effectively treat both minor strains and sprains at home though. Here are some practical practices to get you through the worst.

Difficulty: Moderate

Instructions

Things You'll Need:

Ice
Compression bandage (such as an ace bandage)

Step 1

Use the RICE Therapy method listed as follows:
Step 2

REST: Try not to use the injured area as much as possible. Resting the injury gives it a chance to heal and for the swelling to subside, reducing the risk of further injury. Rest the for at least the first 1 or 2 days. Then you can resume gentle movement and stretching of the injured muscle or joint, but not to the point of significant pain.
Step 3

ICE: Apply ice to the injured area as soon as possible. As long as there is swelling you should apply ice to the injury for 20 minutes every two hours. You can purchase and ice pack or wrap some ice cubes in a towel. I also find that a bag of frozen vegetables works well as it bends to the area.
Step 4

COMPRESSION: Wrapping the area with an elastic ace bandage can help reduce swelling as well. The bandage should be snug but not tight! It shouldn't cause numbness, tingling of the affected area, or your fingers and toes to turn blue! If any of this should occur loosen the bandage right away or take it off and reapply.
Step 5

ELEVATION: Elevate the injured area as much as possible to minimize swelling; ideally, above the level of your heart. If the injury is an ankle or knee instead prop the injury up with pillows while lying on the couch or a chair.