A sprain is when ligaments (tissues connecting bone to bone) are stretched or torn.
A strain is when muscles or tendons (tissues connecting muscle to bone) are overstretched or torn.
Both can cause pain, swelling, and difficulty moving the joint. They usually aren’t life-threatening but need proper first aid to prevent further injury.
1. Stop Activity Immediately
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Ask the person to rest the joint and avoid putting weight on it.
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Continuing activity can worsen the damage.
2. Apply the R.I.C.E. Method
R – Rest
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Keep the joint still and avoid painful movements.
I – Ice
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Apply a cold pack or wrapped bag of ice to the area for 15–20 minutes every 2–3 hours during the first 48 hours.
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Never apply ice directly to the skin; wrap in a towel to avoid frostbite.
C – Compression
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Wrap the joint with an elastic bandage to reduce swelling.
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Ensure it’s snug but not so tight that it cuts off circulation (watch for numbness, tingling, or increased pain).
E – Elevation
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Raise the injured joint above the level of the heart when possible to limit swelling.
3. Pain Relief
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Over-the-counter pain relievers such as paracetamol (acetaminophen) or ibuprofen can be used if there are no contraindications.
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Ibuprofen also helps reduce inflammation.
4. When to Seek Medical Help
Call a doctor or visit urgent care if:
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There is severe pain, swelling, or bruising.
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The joint looks deformed or out of place.
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The person cannot move or put any weight on the joint.
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You suspect a fracture (heard a “pop” or severe instability).
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Symptoms don’t improve within a few days.
5. Recovery and Aftercare
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Gentle movement and stretching can begin once pain and swelling start to improve (usually after a couple of days).
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Physiotherapy may be recommended for more severe injuries.
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Full healing may take from a few days (mild strain) to several weeks (severe sprain).
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