TREATING STRAIN & SPRAIN

Most mild to moderate sprains and strains can be treated at home using:

• a self-care techniques called PRICE therapy, and
• by avoiding HARM

These are described in more detail below.

PRICE therapy PRICE stands for protection, rest, ice, compression and elevation. Advice relating to each of these areas is outlined below.

• Protection - protect the injured area from further injury - for example, by using a support or, in the case of an ankle injury, wearing shoes that enclose and support your feet, such as lace-ups.
• Rest - stop the activity that caused the injury, and rest the injured joint or muscle. Avoid activity for the first 48 to 72 hours after injuring yourself.
• Ice - for the first 48 to 72 hours after the injury, apply ice wrapped in a damp towel to the injured area for 15 to 20 minutes every two to three hours during the day. Do not leave the ice on while you are asleep, and do not allow the ice to touch your skin directly because it could cause a cold burn.
• Compression - compress or bandage the injured area to limit any swelling and movement that could damage it further. You can use a crepe bandage, a simple elastic bandage, or an elasticated tubular bandage. It should be wrapped snugly around the affected area but it should not be too tight. Remove the bandage before you go to sleep.
• Elevation - keep the injured area raised and supported on a pillow to help reduce the swelling. If your leg is injured, avoid having long periods of time where your leg is not raised.

Avoiding HARM For the first 72 hours after a sprain or muscle strain you should avoid HARM. This means that you should avoid:

• Heat - such as hot baths, saunas or heat packs (applying a controlled amount of heat to affected joints)
• Alcohol - drinking alcohol will increase bleeding and swelling and decrease healing
• Running - or any other form of exercise that could cause more damage
• Massage - which may increase bleeding and swelling

Moving sprained joints Most healthcare professionals recommend that you should not immobilise (stop using) a sprained joint because the injury will heal quicker if you begin to move the joint as soon as you are able to.

Your chiropractor will be able to teach you a range of exercises that will help you to improve the function of the joint.

An exception to the above advice about immobilisation may be made in cases of severe ankle sprains.