How Do I Treat a Sprain?

A sprain is a very common injury and can be extremely painful. While sprains are often associated with sports, poor warm-ups, or tired muscles, they can just as easily occur during everyday activities such as walking on uneven ground or slipping on a wet surface.

At certain times of the year, particularly during the colder months, celebrations, snow, and icy conditions can increase the risk of slips and falls. Knowing how to recognise and treat a sprain correctly can help reduce pain and swelling and support a quicker recovery. 

Follow Help! First Aid Training’s simple guidance and you’ll feel confident knowing what to do if a sprain occurs.

What is a sprain?

A sprain usually happens when a joint moves or turns beyond its normal range of movement. This stretches and tears the ligaments that support the joint.

What are the symptoms of a sprain?

·      Pain in the joint area

·      Swelling around the area

·      Bruising

·      Restricted movement in the joint

How do I treat a sprain?

An easy way to remember first aid for a sprain is to follow the steps of RICE.

Rest – stop any exercise or activity that works the joint and rest, if possible.

Ice – apply an ice pack to the injury site for up to 20 minutes, every 2-3 hours. A bag of frozen veg wrapped in a tea towel works well.

Comfort – Use blankets, pillows or other softly padded material to support the injury.

Elevate – Raise the injured limb on a pillow whenever possible to help reduce swelling.

Over the following days, avoid heat, alcohol and strenuous exercise, as these can increase swelling.

Massage can also cause further swelling, so do not massage the affected area. 

If movement is possible without pain, gently moving the joint can help prevent stiffness.

When to seek further help

You should seek professional medical help if pain or swelling worsens, movement becomes more restricted, or if the skin is broken.

Need some first aid advice, or want to book a first aid course?

Get in touch, we’d love to hear from you.

We deliver regular open courses at our Shildon Business Centre in County Durham and offer onsite first aid training for schools and businesses across the North-East. 

From Darlington to Durham, Easington to Eaglescliffe, Seaham to Sedgefield and beyond we offer training to businesses, schools, colleges, nurseries and individuals, providing H.S.E. (Health and Safety Executive) compliant training.

Website: www.helpfirstaidtraining.co.uk

Email: info@helpfirstaidtraining.co.uk 

Call us: 01388 417303