Sprains and strains
A sprain is a stretched or torn ligament around a joint, often an ankle, knee or wrist. A strain is an overstretched muscle. Both cause pain, swelling and bruising, and most get better with simple care. It can be hard to tell a bad sprain from a broken bone — if in doubt, treat it as broken.
Signs it could be a break
Get medical help if:
- The person can't put any weight on it, or can't take four steps
- The joint or limb looks deformed or out of place
- There is pain when you press directly on the bone
- They felt or heard a crack at the time of injury
- It is numb, cold, pale or tingling below the injury
- There's no improvement after a few days
The first two to three days
- Rest. Stop the activity and protect the joint. Use a stick or crutch to take weight off an injured ankle or knee if you must move.
- Cool. Hold a cold pack, a bag of frozen peas or a cloth soaked in cold water on it for up to 20 minutes. Wrap ice in a cloth — never put it straight on the skin. Repeat every two to three hours while awake.
- Compress. Wrap an elastic bandage firmly around the joint, starting below it and working upwards. It should support without causing tingling, numbness or pale toes or fingers. Take it off at night.
- Raise. Keep the injured part above the level of the heart when you can, propped on a pack or cushion.
Avoid heat, hot baths, alcohol, running and massage for the first two to three days. They can increase swelling.
After that
- Start moving the joint gently as soon as the pain allows. Gentle movement helps healing more than total rest.
- Build up slowly: walking, then gentle stretching, then normal activity.
- Most sprains improve within two weeks. Bad ones can take months.
Pain relief
Simple painkillers such as paracetamol can help. Follow the dose on the pack.
If you must keep moving
In an emergency, you may have to walk on an injured ankle. Strap it firmly with a bandage or tape in a figure-of-eight around the ankle and foot, keep your boot on and laced snugly for support, use a stick, and take frequent rests with the leg raised.
This guide does not replace a first-aid course. A few hours of hands-on practice will make you far more confident when it matters.
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