Sprain and Strain Home Care (RICE)
Care Instructions
Sprains and strains are common in winter sports and slippery conditions. The most commonly injured areas are the ankle, knee, or wrist. In a sprain, ligaments or muscle fibers stretch or tear partially, causing pain, swelling, and limited movement. With proper first aid and home care, recovery is often quick.
Treating the injury at home (RICE method)
In the acute phase, follow the RICE principle: Rest, Ice, Compression, Elevation.
- Rest: Avoid putting weight on the injured limb against pain for the first few days.
- Ice: Cool the injured area with a cold pack for approx. 20 minutes at a time. Repeat this every 2–3 hours for the first 24 hours. Remember to place a towel between the skin and the cold pack to prevent frostbite.
- Compression: Wrap an elastic bandage around the injury area. Compression is the most effective way to prevent swelling. The bandage should be firm, but it must not stop blood circulation (numbness or tingling is a sign of a bandage that is too tight).
- Elevation: Keep the injured limb elevated above heart level whenever possible to reduce internal bleeding and swelling.
After a few days, you can start lightly loading the limb within pain limits. Anti-inflammatory drugs (e.g., ibuprofen) can be used according to a doctor’s instructions.
Contact a doctor if:
- You cannot put any weight on the limb due to pain.
- There is a deformity or significant swelling in the injured area.
- Pain does not ease with a few days of rest and home care.
Book an appointment
If you cannot find a suitable time in the calendar, you can also book by calling our nearest clinic or visiting us directly.