Definitions

A sprain is an injury to ligaments, which are the strong bands of tissue connecting bones at a joint.

A strain is an injury to muscles or tendons, which attach muscles to bones.

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Causes

• Twisting or wrenching a joint suddenly (e.g., ankle rolling)

• Overstretching during sports or lifting heavy objects

• Sudden impact or falls
   

Signs and Symptoms

• Pain and tenderness around the injured area

• Swelling and possible bruising

• Difficulty moving or using the affected part normally
   

Actions to take

Use the acronym RICE:

Rest:

• Stop using the injured area immediately to prevent further damage.

• Support the area in a comfortable position.

Ice:

• Apply a cold pack or wrapped ice to the injury for 15–20 minutes every 2–3 hours in the first 48 hours.

• Do not apply ice directly to the skin.

Compression:

• Wrap the area with an elastic or crepe bandage to help reduce swelling.

• Ensure the bandage is firm but not so tight that it causes numbness or tingling.

Elevation:

• Raise the injured limb above heart level as much as possible to reduce swelling.

• Use pillows or folded blankets for support.
   

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Additional Points

• Avoid heat, alcohol, and massage during the first 48 hours, as these can increase swelling.

• If severe pain, inability to bear weight, significant deformity, or numbness is present, seek medical attention.

• After 48 hours, gentle movement and gradual return to activity are encouraged, as advised by a healthcare professional.
   

Key Reminders

• Always assess circulation (capillary refill) beyond the injury after applying compression.

• Reassure the casualty and monitor for increased pain or swelling.

• Refer to medical care if you are unsure about the severity of the injury.