Treating Sprains & Strains

Injuries usually involve soft tissues, that is muscles, tendons or ligaments.  All soft tissue injuries need immediate attention and treatment.  Allow time to fully recover from the injury before you return to normal activity or play sports.

Sprains and strains usually fall into two groups: overuse and sudden injury.

Overuse Injury
Overuse injuries are common in sports and happen when you use one part of your body repeatedly (for example with tennis elbow).  They may also happen with other repeated activities such as gardening. 

Sudden Injury
A sprained ankle or torn muscle can happen at any time through falls and slips.  Sudden injuries can also result from high speed body contact.  Any head injuries should be seen by your doctor immediately.

Treating Sprains & Strains
Healing time for most soft tissue injuries, particularly sudden injuries involving swelling, pain and bruising, can be shortened by up to six weeks by immediately carrying out the RICE treatment method. 

RICE TREATMENT METHOD Rest ?? rest prevents further damage Ice ?? reducing bleeding and pain Compression ?? reduces bleeding and swelling.  Note: Compression is the most important treatment in the first 48 hours of injury. Elevation ?? Raises the injured limb to help reduce swelling

How to Use an Ice Pack

• Make an ice pack by crushing some ice and placing it in a damp towel (or use a bag of frozen peas wrapped in a towel).
• Put the ice pack on the injured area for 20 minutes.  Do not apply ice directly to the skin.  Do not apply ice if you have a circulatory problem.  Children??s skin burns faster than adults??.
• Tape the ice pack on to the injured area and raise to reduce swelling and pain.  If possible, the injured area should be kept above the level of the heart.  Lie down if necessary, to help fluid drain away from the injury.
• Remove the ice pack after 20 minutes and strap the injured area with a compression bandage or a firm wide crepe bandage.  Compression bandages are to reduce swelling, not for support.  They should be just tight enough to reduce swelling, but not extremely tight.  Leave the bandage on until the swelling comes down.
• Repeat the ice pack and compression bandage every few hours for the first 1-2 days.  Avoid heat, hot packs or heat rubs and alcohol in the first 72 hours of the injury.

After 24 hours, start gentle, non weight-bearing exercise of the injured area, followed by ice treatment. Move or use the injured part as your pain subsides.

When to consult your doctor: If the injured area shows no improvement within two days There is a chance the bone is broken The swelling or bruising continues to get worse The injury does not respond to treatment within the first few hours.

Recovering from Strains & Sprains
Take time to heal your injury, as time spent now will be saved later by avoiding pain and the return of the injury.

Start with gentle stretches after the ice-pack treatment.  There should be no heat used within 72 hours.  Physiotherapy is also useful for some people in the early stages of the injury. Increase the level of activity as pain permits.

Restart sports training with the help of protective padding for a bruise, or supportive strapping for a sprain (check with your physiotherapist). Return to high intensity activity only when your injury has fully recovered and you have reached the same level of fitness as before the injury.

Getting Pain Relief from Strains & Sprains
The following Gels can help with your pain.