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Sprains and Strains — First Aid
What to do
- Stop the activity and rest the injured part. A sprain is a stretched or torn ligament at a joint (commonly ankle, knee or wrist); a strain is an overstretched muscle or tendon.
- Apply a wrapped ice pack or cold compress for 15 to 20 minutes at a time, several times over the first 24 to 48 hours. Never place ice directly on skin.
- If you are confident it is a sprain and not a fracture, apply a firm elastic compression bandage from below the joint upwards to limit swelling — snug, not tight. Remove it if toes or fingers become pale, blue, cold or numb.
- Elevate the injured part above the level of the heart when resting, to reduce swelling.
- Simple pain relief can be used as directed on the packet. Avoid heat, alcohol, vigorous exercise and massage for the first 48 to 72 hours — they increase swelling.
- Start gentle movement as pain allows after the first couple of days; complete rest for too long slows recovery.
What NOT to do
- Do not apply heat or a hot bath in the first 48 hours.
- Do not 'run it off' — playing on through a sprain worsens the damage.
- Do not wrap a bandage so tightly that the limb beyond turns pale, blue or numb.
- Do not assume it is 'just a sprain' if the person cannot bear weight or there is marked swelling, bruising or deformity — that needs an X-ray.
When to get medical care
Get an X-ray assessment the same day if the person cannot bear weight on the limb, there is bony tenderness, severe swelling or bruising, deformity, the injury is to a child's growth-plate area, or pain and swelling are not improving after a few days. Large joint swelling within the first hours can mean bleeding into the joint.
Related procedures & tests
Related symptoms
Frequently asked questions
What does RICE stand for?
Rest, Ice, Compression and Elevation — the standard first aid for sprains and strains in the first 24 to 48 hours. Ice for 15 to 20 minutes at a time with a barrier, a firm bandage, and raising the limb all limit swelling and pain.
How long does a sprain take to heal?
Mild sprains improve within a few days and settle over 1 to 2 weeks; moderate sprains take several weeks, and severe ligament tears can take months and may need physiotherapy or surgery. Gradual return to activity as pain allows speeds recovery.
In an emergency, call 911 (or your local emergency number) first — do not delay a call to read a guide. These pages are educational first-aid information in general terms; they are not a substitute for emergency services, first-aid training, or assessment by a qualified clinician.
