Early self-care
Protect the injury and avoid activities that worsen pain. Wrap ice or frozen peas in a towel rather than placing them directly on skin. Compression should be supportive, not tight enough to cause tingling or colour change.
Pain relief
A pharmacist can advise whether paracetamol, an anti-inflammatory gel or another option is suitable, considering your age, pregnancy, stomach, kidney and other health conditions.
Returning to activity
After the first couple of days, move the joint gently as pain allows. Delay strenuous exercise until movement and strength have returned without increasing pain or swelling.
Common questions about sprains and strains
- How long does a sprain take to heal?
- Many feel better after about 2 weeks, but severe sprains and strains can take months. Return to sport gradually.
- Should I use ice or heat?
- Use a wrapped cold pack during the first 2 to 3 days. Heat may increase early swelling.
- How can I tell a sprain from a fracture?
- It can be difficult without examination or an X-ray. Deformity, inability to bear weight, marked bony tenderness or a crack need assessment.