Sprains and Strains


A sprain is an injury to a ligament (the tissue that connects two or more bones together). In a sprain, one or more ligaments is stretched or torn.


A strain is an injury to a muscle or a tendon (tissue that connects muscle to bone). In a strain, a muscle or tendon is stretched or torn.


Treatments for sprains and strains are the same. Think PRICE!


PROTECTION: Protect the injured area from further injury by using a support or sturdy lace-up shoes


REST: Rest the injured joint or muscle. Avoid activity for the first 48 to 72 hours after injuring yourself.


ICE: For the first 48 to 72 hours after the injury, apply ice wrapped in a damp towel to the injured area for 15 to 20 minutes every two to three hours during the day. Do not allow the ice to touch your skin directly, because it could cause a cold burn.


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COMPRESS: Compress or bandage the injured area to limit any swelling and movement that could damage it further. Simple elastic bandage or elasticated tubular bandages and advice are available from a pharmacy. Remove the bandage before you go to sleep.


ELEVATE: Raise and support the injured joint on a pillow to help reduce swelling.


And avoid HARM


HEAT: Hot baths, saunas or heat packs. ALCOHOL: May


increase swelling, and hinder healing.


RUNNING: Or any exercise that could cause more damage.


MASSAGE: May increase bleeding and swelling.


bleeding and


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