How to look after Strains & Sprains yourself

Rice Therapy is all you need to know to help support the injury and reduce any swelling.

Rest - Stop the activity / exercise and try not to put any weight on the injury.

Ice - Apply an ice pack (or a bag of peas wrapped in a tea towel) to the injury for up to 20 minutes for up to 20 mins every 2-3 hours.

Compression - Wrap a bandage around the injury to help support it.

Elevate - Keep your injury elevated by keeping it on a raised pillow as much as you can

Avoid hot baths, heat packs and massages for the first couple of days

A Pharmacist may be able to suggest tablets, creams or gels which may help you.

Painkillers will help to ease the pain and ibuprofen will reduce the swelling (do not take ibuprofen for 48 hours after your injury as this may slow down the healing process.

When you can move the joint without the pain stopping you, keep moving the joint to avoid the muscle becoming stiff.

Most Strains and Sprains usually feel better after 2 weeks. If there is no improvement after 2 weeks, click the link below for further guidance.


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