First Aid for Sprain
A sprain happens when you pull, stretch too far, or tear a ligament. Ligaments are strong, flexible bands that connect bones at a joint and help keep joints stable. A strain injures muscles or tendons, which connect muscles to bones.
Both injuries can happen during sports, heavy lifting, or suddenly twisting a joint. Sprains and strains commonly affect the ankles, wrists, or knees. These injuries often cause pain and can stop regular activities until you heal.
Signs That Require Fast Medical Help
Sometimes a sprain or strain can be serious and needs urgent care. Watch out for:
- You can’t put any weight on the injured leg or joint.
- The joint feels loose, numb, or useless.
- The skin changes color, or red lines spread away from the injury (could mean infection).
- Pain is right over the bone at the injured area.
- The same area gets hurt again after healing.
- The injury is severe (large swelling, bone looks out of shape, severe weakness).
If any of these happen, use a cold compress and get help right away.
| Symptom | What to Do |
|---|---|
| Can’t move/use joint | Get emergency help |
| Numbness or tingling | Get emergency help |
| Severe swelling | See a doctor |
| Spreading redness/lines | See a doctor (risk of infection) |
Main Signs of Sprains and Strains
These signs often appear soon after the injury:
- Pain at the spot where you got hurt.
- Swelling that may happen fast.
- Tenderness when you press on the joint or muscle.
- Bruising around the injured area.
- Trouble moving the joint or muscle.
- Weakness in the limb.
A more severe injury may cause more swelling, pain, or a changed shape of the joint.
Commonly Affected Areas
- Ankles
- Wrists
- Knees
If you see serious bruising or can’t use the limb, it could mean the injury is worse, like a broken bone or dislocation.
Best Ways to Manage These Injuries
Acting quickly can help recovery. Use the R.I.C.E. method:
- Rest: Stay off the injured area. Avoid activities and, if needed, use crutches or a brace. For serious pain, keep pressure off the joint for at least 48 hours.
- Ice: Put an ice pack on the area as soon as you can, using a thin cloth. Keep it on for 15-20 minutes, several times a day for the first two days. Don’t put ice right on the skin.
- Compression: Wrap the area with an elastic bandage to reduce swelling. Make sure it’s not too tight.
- Elevation: Raise the injured area above your heart with pillows to help with swelling.
Other Tips
- You can take over-the-counter pain medicine, like acetaminophen or ibuprofen, to help with pain.
- Start gentle movement as pain allows.
- For serious injuries, you might need a splint, cast, or surgery.
- Physical therapy can help you regain movement and avoid getting hurt again.
Ways to Lower the Chance of Getting Hurt Again
You can help prevent more injuries by:
- Warming up before sports or exercise.
- Wearing proper shoes and protective gear.
- Doing balance and strength exercises to steady your joints.
- Avoiding exercise when you’re tired.
- Stretching after activities to keep muscles flexible.
Pay attention to your body and stop if you feel pain to keep a small injury from getting worse.
When Is It Time to Contact a Healthcare Provider?
A sprain or strain might seem minor, but sometimes you need professional help:
- If pain and swelling do not get better after 2–3 days of home care.
- If symptoms get worse or you have trouble moving the injured limb.
- If you are concerned about a child’s injury.
- If you notice signs that could mean a more serious problem (fever, infection, bone pain, or obvious joint changes).
If you think there might be a break, loss of use, or dislocation, do not wait to get care. See a healthcare provider to find out if you need an X-ray, a cast, or other treatment. Getting help early can prevent lasting problems with joints, muscles, or tendons.
