🦶 How to Treat a Sprain or Strain

Information provided is not a substitute for professional medical advice and you should always seek appropriate professional help or seek immediate medical attention for serious conditions. See full disclaimer here.

Sprains and strains are among the most common injuries — especially in workplaces, sports, and outdoor activities.
While they may not always be serious, prompt first aid can reduce pain, swelling, and recovery time.

⚖️ What’s the Difference Between a Sprain and a Strain?

Both can be painful and limit movement, but the first aid treatment is similar.

🚨 Step 1: Stop and Assess

If the injury occurred suddenly (for example, during work or sport):

• Stop activity immediately. Continuing may cause further damage.

• Check for severe pain, deformity, or inability to bear weight.
  If you suspect a fracture or dislocation, call 999 or 112 and keep the limb still.

🧊 Step 2: Follow the R.I.C.E. Method

The standard first aid treatment for sprains and strains is R.I.C.E. — Rest, Ice, Compression, Elevation.

R – Rest

Stop using the injured area. Encourage the person to sit or lie down comfortably.
Avoid putting weight on the injury for at least the first 24 hours.

I – Ice

Apply a cold pack or wrapped bag of ice to the injured area for up to 20 minutes every 2–3 hours in the first 24–48 hours.
Do not apply ice directly to skin — wrap it in a clean cloth.

C – Compression

Wrap a soft bandage around the injury to help control swelling.
It should feel snug but not tight — ensure circulation is not restricted.

E – Elevation

Raise the injured limb above heart level whenever possible.
This helps reduce swelling and throbbing.

💊 Step 3: Manage Pain and Swelling

• Over-the-counter pain relief such as paracetamol or ibuprofen may help (if the casualty can safely take them).

• Do not massage or apply heat for the first 48 hours, as this may increase bleeding and swelling.

After the first two days, gentle movement can help improve flexibility and recovery.

🩺 Step 4: When to Seek Medical Attention

See a doctor or minor injuries unit if:

• There is severe pain or swelling

• The injured person cannot move or put weight on the limb

• The joint looks misshapen or dislocated

• There is numbness or tingling beyond the injury site

• The person heard a “pop” at the time of injury

These may indicate a torn ligament, tendon rupture, or fracture needing further assessment.

🕒 Step 5: Recovery and Rehabilitation

• Most mild sprains and strains improve within a few days to a week.

• Moderate injuries may take up to 6 weeks.

• Severe ligament or tendon damage may require physiotherapy or surgery.

Avoid rushing back to activity too soon — gradual movement and stretching help rebuild strength.

✅ Key Takeaways

• Use the R.I.C.E. method immediately after injury.

• Seek help if pain, swelling, or bruising worsens.

• Never apply ice directly to the skin.

• Allow time for proper healing before returning to activity.

⚽ First Aid Training for Sports and Workplaces

DAC Education offers specialist courses covering injury management for both workplace and sports environments, including:

• Emergency First Aid at Work (EFAW)

• First Aid at Work (FAW)

• EFAW for Rugby and Sports Environments

• First Response Emergency Care (FREC 3)

👉 Book a First Aid Course
(Delivered at our Suffolk HQ or on-site for groups of six or more.)

Disclaimer

This article provides general first aid information for managing sprains and strains.
Always seek professional assessment if you suspect a serious injury or the person cannot move or bear weight.