Home Care for Sprains and Strains

You suddenly twist your ankle, knee, or wrist and can’t put weight on it. The injury is starting to swell and hurt. Chances are you have either a sprain or strain.

Experts recommend the R.I.C.E. first-aid method to reduce swelling and pain from a sprain or strain. R.I.C.E. stands for:

• Rest. Avoid using the injured area.
• Ice. Apply an ice pack for 20 minutes every couple of hours for the first two to three days.
• Compress. Reduce swelling and restrict movement with an elastic bandage.
• Elevate. Raise the injured area above the level of your heart.

Doctors also recommend taking an over-the-counter pain reliever, such as ibuprofen.

In case of a severe injury, you may need medical attention. Call your doctor if you have severe pain and swelling or don’t see any improvement after two days.