20/11/2025
SPRAIN’S & STRAINS
Sprains and strains are common injuries affecting the muscles and ligaments.
It's likely to be a sprain or strain if:
▪️You have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back
▪️ The injured area is swollen or bruised
▪️ You cannot put weight on the injury or use it normally
▪️ You have muscle spasms or cramping – where your muscles painfully tighten on their own
HOW TO TREAT SPRAIN’S AND STRAIN’S YOURSELF....
For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:
▪️ Rest – stop any exercise or activities and try not to put any weight on the injury.
▪️ Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours
▪️ Compression – wrap a bandage around the injury to support it
▪️ Elevate – keep it raised on a pillow as much as possible
▪️ To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.
When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.
PHYSIO CAN HELP ...
If the injury doesn’t ease in a few weeks, a Physio can help with sprains and strains
Speak to a physio to establish the best treatment plan gong forward if the basic advice doesn’t help
Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling short term.
But you should not take any ibuprofen for 48 hours after your injury as it may slow down healing.
HOW LONG WILL IT TAKE FOR A SPRAIN OR STRAIN TO HEAL?...
After 2 weeks, most sprains and strains will feel better.
Avoid strenuous exercise such as running for up to 8 weeks, as there's a risk of further damage.
Severe sprains and strains can take months to get back to normal.
YOU CANNOT ALWAYS PREVENT SPRAIN’S & STRAIN’S
Sprains and strains happen when you overstretch or twist a muscle.
Not warming up before exercising, tired muscles and playing sport are common causes.
If your symptoms aren’t settling and you require Physio, then message the page or give me a ring ⛄️ 👍🏻
